Best macros for weight loss

tounaa1282
tounaa1282 Posts: 1 Member
in Food and Nutrition
Guys what is the best macros for fat burning according to your personal experience
Note: i don't do sport due to my busy family life
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Replies

  • Lietchi
    Lietchi Posts: 6,854 Member
    The best macros are the ones that work for you.

    I would recommend a minimum amount of protein, to minimize the risk of muscle loss, but other than that it really depends on you: for weight loss itself it doesn't matter, but it does influence hunger and satiation.
    Some people find low carb helpful, because it dulls their appetite. Others (like me) like their carbs, but choose high fiber versions and combine them with protein to feel satiated. Etc etc.
    FYI: low carb often seems like a more effective way to lose weight at the start, because it is accompanied by loss of water weight, but the weight loss will slow after that and the water weight will come back if carb intake is increased again.

    So experiment, and see what works for you.
  • sijomial
    sijomial Posts: 19,809 Member
    I followed the philosophy outlined in this post of setting minimum goals for protein and fat and regarding the remainder of my calorie allowance as being flexible to come from any of the three macros (but personally I thrive on a lot of carbs). As it happened the fat goal looked after itself so my macros became very simple - hit or exceed my protein goal and rest is a free for all up to my calorie goal.

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

    I thrive on maximum flexibility so setting fixed percentages was restrictive for no good reason and would have just made restriction more unpleasant.
    Do remember your fat loss is driven by your calorie deficit and not your macro mix (although higher protein diets have a small advantage). Set your deficit (rate of loss) with care, for me 1lb a week was comfortable and didn't feel like a punishment.
  • Lietchi
    Lietchi Posts: 6,854 Member
    For protein intake, I like this calculator:
    https://examine.com/nutrition/protein-intake-calculator/
  • westrich20940
    westrich20940 Posts: 921 Member
    Other's have stated this but the best macro split is the one that helps you stay within your calorie goal. For me personally --- I have two staple breakfasts that I eat...roughly the same amount of calories, but one has more fat/protein in it and the other has more carbs in it. I find I feel hungry ~2hrs sooner with the higher carb one. That's fine for me...but if that was something that was making you eat over your maintenance then that's where you find out what your macro split should be.

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