Recommended intake gram vs %

globalc00

I am wondering if you should follow recommended intake gram instead of % when you are increasing your intake.
For example. If the recommended intake for protien is 1g per pound, and you weight 150 lbs. That would be 150g. On a 2000 calorie diet, that is about 30%. But assume you burned an additional 1000 calories that day. Do you need to continue to eat 30% of that extra 1000 calories in protien or can that other 1000 calories be all carbs or fat?
Same question for macro nutrients. Like recommended fiber is 30g. Is that 30 gram regardless of if you eat 2000 or 5000 calories?

Lietchi

Fiber is a fixed (minimum) amount, no matter how much you eat.

As for macros, they are calculated in percentages on MFP, but personally I just look at the grams: a minimum amount of protein and fat (going over is fine), and let the rest fall where it may, no matter how much I eat.

Dogmom1978

globalc00 wrote: »

I am wondering if you should follow recommended intake gram instead of % when you are increasing your intake.
For example. If the recommended intake for protien is 1g per pound, and you weight 150 lbs. That would be 150g. On a 2000 calorie diet, that is about 30%. But assume you burned an additional 1000 calories that day. Do you need to continue to eat 30% of that extra 1000 calories in protien or can that other 1000 calories be all carbs or fat?
Same question for macro nutrients. Like recommended fiber is 30g. Is that 30 gram regardless of if you eat 2000 or 5000 calories?

In your example is that 150lb lean weight or current weight? 1g per lb of lean weight is what is recommended. I weigh 172 currently, but I’m carrying around almost 40 lbs extra. I aim for between 120-140 g of protein a day to be in the .8-1 gram per lb of LEAN body mass.

In order to stay within my calorie goal, I eat primarily cottage cheese, yogurt, and chicken to meet my protein goals.

AnnPT77

Hitting the grams recommended is fine, if you've set them with bodyweight benchmarks suitable to your situation.

You can spend extra calories however you like. Sometimes I even spend mine on craft beer. 😉

lynn_glenmont

Lietchi wrote: »

Fiber is a fixed (minimum) amount, no matter how much you eat.

As for macros, they are calculated in percentages on MFP, but personally I just look at the grams: a minimum amount of protein and fat (going over is fine), and let the rest fall where it may, no matter how much I eat.

Actually the recommendation is 14 g of fiber per 1000 calories, so it does vary with how much you eat.

https://ask.usda.gov/s/article/How-much-dietary-fiber-should-I-eat

I do the same as you for protein and fiber. I know what my minimums are for protein and fat in grams, and try to beat that everyday, regardless of how much I eat or much the MFP goal changes with logged exercise. (Well, I do that with protein; it's so rare that I'm not getting enough fat that I tend not to worry about it.)

sardelsa

I only use grams. I enter my grams and whatever % it is closest to is what it is. For example I am eating 3200 calories and my protein intake is 20%. Seems low but it is actually160g which is well above 1g per lb but I chose 20% since 15% is not enough. And I use my total calories (TDEE) so it is one fixed number exercise already accounted for. I personally do not like my macro % going up and down unless I am the one controlling it.

Some people don't really pay attention to macros and the % can work just fine for them. Depends on your goals.

Lietchi

lynn_glenmont wrote: »

Lietchi wrote: »

Fiber is a fixed (minimum) amount, no matter how much you eat.

As for macros, they are calculated in percentages on MFP, but personally I just look at the grams: a minimum amount of protein and fat (going over is fine), and let the rest fall where it may, no matter how much I eat.

Actually the recommendation is 14 g of fiber per 1000 calories, so it does vary with how much you eat.

https://ask.usda.gov/s/article/How-much-dietary-fiber-should-I-eat

I do the same as you for protein and fiber. I know what my minimums are for protein and fat in grams, and try to beat that everyday, regardless of how much I eat or much the MFP goal changes with logged exercise. (Well, I do that with protein; it's so rare that I'm not getting enough fat that I tend not to worry about it.)

Never knew fiber was variable. I assumed MFP was following guidelines with a fixed 25gr.

I have no issues reaching my fat goal either

sijomial

Grams for protein and fat but as minimums and not specific numbers worked well for me. Once those are met then the rest of my allowance could come from any macro depending on need or simply preference that day but for preference normally mostly carbs.

With c. 2,000 + exercise calories as maintenance calories I had protein as 1g per pound of estimated LBM and fat as 0.4g per pound of bodyweight as minimums.

An extreme example just for illustration......
On a day I did a 9hr bike ride my TDEE was c. 6,500 cals!
I comfortably exceeded my protein goal which was sensible while exercising hard and for recovery.
Fat I kept close to my minimun goal as my stomach doesn't tolerate a lot of fat when cycling.
Carbs, my primary fuelling requirement for cycling and easy on my stomach, I ate all the carbs!!!