Macros Counting

catherinesriley
catherinesriley Posts: 1 Member
in Food and Nutrition
Any advice is appreciated on how to determine the right balance of macros for my age, weight, and goals!
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Replies

  • sollyn23l2
    sollyn23l2 Posts: 1,737 Member
    I think the MFP settings are pretty good. That being said, from what I've read/seen the general rule of thumb seems to be about 1 gram of protein per pound of lean body mass, and then whatever carb/fat mix keeps you most satisfied.
  • Lietchi
    Lietchi Posts: 6,726 Member
    Well, you might start by telling us more about your age, weight and goals? :smile:

    Generally speaking:
    - your preferred macro distribution (within a certain calorie goal) will depend a lot on your personal preferences: whether you're trying to fuel exercise or not, how the different macros impact your satiation, if you have certain health conditions...
    - protein intake, generally speaking, is to maintain (or increase) your muscle mass. For protein, I like this calculator: https://examine.com/nutrition/protein-intake-calculator/
    - fat intake: fat is a necessary nutrient for hormone health, brain function, fat soluble vitamins... I'm no expert on the precise minimum, but women usually have a higher need than men.
    - carbs: this is the most flexible one (unless you have issues like diabetes, obviously). Eating fewer carbs can help with satiation. But can also cause issues when doing intense exercise.
  • cmriverside
    cmriverside Posts: 34,336 Member
    Yeah, just use the default settings. Consider the Fats and Protein to be minimum goals to hit or exceed and then let Carbs fall where they will.

    The site defaults are 50%C 30%F and 20%P

    https://blog.myfitnesspal.com/ask-the-dietitian-whats-the-best-carb-protein-and-fat-breakdown-for-weight-loss/

    https://community.myfitnesspal.com/en/discussion/819055/setting-your-calorie-and-macro-targets/p1

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