Macros ratio

madsqlt

Hello, I'm on a calisthenic journey since 2021. I managed to lose 15 kg and build some muscles. Today I downloaded my fitnesspal app to calculate my macros and set some future goals : the question I have, the app set me a macro ratio of 50% carbs (around 230g , 30% fats, 20% protein) ; doesn't it seem like too many carbs amd too less protein intake? Is the app helping me the right way?

cmriverside

The default macros are set as per US recommendations.

Here is the explanation, and also a post from Myfitnesspal about macros.

How do they set goals? https://support.myfitnesspal.com/hc/en-us/articles/360032625391-How-does-MyFitnessPal-calculate-my-initial-goals-

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

Your amount of carbs is really personal preference. If you want to change the percentages you may do so at your Goals page.

AnnPT77

If you want a secondary check on it, here are some sources for other ways of looking at it:

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


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

It's trendy to demonize carbs, but there's no decent research evidence I've seen that suggests that low-carb eating results in improved weight loss long-term. (It can produce an initial motivating scale-weight drop through reduced water retention, and some people find low carb eating less appetite-spiking, though that's not universal).

Personally, I look at protein and fats as minimums (using the links above as my guidance), don't really care where carbs fall. Looking backwards at what I ate, my carb level fell pretty close to the MFP default level (maybe a percent or two under, NBD) throughout weight loss, and 6+ years of maintenance since.

madsqlt

@cmriverside , @AnnPT77 thanks for your answers!

Usually I kept a 35% carbs, 31% proteins and 34% fats ration and it was totally different from the app.

Also, thank you for info links, I will look at it in a different way!