What if I followed MFP macros?

Stormchaser123

It says I need 140g of protein and 300g odd of carbs. I am 200lbs including fat 6ft.

I am on 2100kcal to 2300kcal trying to recomp.

I wonder about protein you know... if 140g is a figure that includes repair or just a nice number for someone my age 50 odd.

Normally I go with the rule of 163g but sometimes go to 180-200g to be on the safe side, after reading Menno Hendlesmann's studys basically citing that the 1g per pound is a myth.

What do you think creates their ideal macros for each goal day?

steveko89

140g/day is right in the middle of the 0.6-0.8 g/lb recommendation for protein so it's probably sufficient for most people. I believe the default macros are arrived by applying the default percentages to one's calorie allotment rather than any sort of more advanced calculation based on weight or what the calorie target is with respect to approximated maintenance.

psuLemon

Stormchaser123 wrote: »

It says I need 140g of protein and 300g odd of carbs. I am 200lbs including fat 6ft.

I am on 2100kcal to 2300kcal trying to recomp.

I wonder about protein you know... if 140g is a figure that includes repair or just a nice number for someone my age 50 odd.

Normally I go with the rule of 163g but sometimes go to 180-200g to be on the safe side, after reading Menno Hendlesmann's studys basically citing that the 1g per pound is a myth.

What do you think creates their ideal macros for each goal day?

What @steveko89 said. But remember, there is no ideal macro. Just one that provides sufficient protein (1.5-2.2g/kg of lbm) and one that you find satiating. I am 170 and i aim for 140-185g of protein a day. And I don't stress it if I don't hit that.

AnnPT77

For protein amounts, here's some more food for thought, from a source generally considered neutral, evidence based (they don't sell supplements; they sell research, but offer some for free):

https://examine.com/guides/protein-intake/
https://examine.com/nutrition/protein-intake-calculator/

I weight around 125, figure my LBM is probably somewhere in the low to middle 90s pounds, target 100g protein minimum daily, rarely hit below it, usually exceed it. 🤷‍♀️ I'm older than you (65), 100% female-er, vegetarian, if that matters.

I2k4

Be aware that if you're diarizing exercise with MFP your protein target macro will adjust. Example, I set my target macro as 170g, today did a 10 minute off-day HIIT that tells me I need 83g more (before dinner and a snack) - if I delete that HIIT session from the diary the protein recalculates to needing only 75g. It's open to drive oneself batty micromanaging this stuff, I'm glad to have a pretty good tool to keep it simple but in the ballpark.

kshama2001

I2k4 wrote: »

Be aware that if you're diarizing exercise with MFP your protein target macro will adjust. Example, I set my target macro as 170g, today did a 10 minute off-day HIIT that tells me I need 83g more (before dinner and a snack) - if I delete that HIIT session from the diary the protein recalculates to needing only 75g. It's open to drive oneself batty micromanaging this stuff, I'm glad to have a pretty good tool to keep it simple but in the ballpark.

Yes, I aim for earning 500 calories from exercise daily, and when I do that, using MFP's protein default of 20% gives me the same protein target as the examine.com calculator mentioned above. If I did no exercise, I'd have to boost my protein consumption to 30% to meet examine's goal.