About protein

ddueland

I’m new to MyFitnessPal and to tracking macros! I currently have my Macros set at what the app recommended but to me it’s not a lot of protein and I’m finding myself constantly going over! I also am having a hard time eating the recommended carbs and fat(always under). Is this ok? How to I know if It’s ok to adjust those goals and still be in a range to lose weight?

lynn_glenmont

I wouldn't worry about going over on protein or going under on carbs. You do need a certain amount of essential fatty acids (EFAs), and unfortunately there don't seem to be RDAs on that or information on package labels about how much they contain. I try not to go under the minimum total fat on a regular basis and to make sure I'm getting a variety of polyunsaturated fats, which are the ones that contain EFAs,

cmriverside

ddueland wrote: »

I’m new to MyFitnessPal and to tracking macros! I currently have my Macros set at what the app recommended but to me it’s not a lot of protein and I’m finding myself constantly going over! I also am having a hard time eating the recommended carbs and fat(always under). Is this ok? How to I know if It’s ok to adjust those goals and still be in a range to lose weight?

This is an exact duplicate of another thread by another member. Odd...
https://community.myfitnesspal.com/en/discussion/10888586/help-with-calculating-appropriate-macros

c6yfqtzmdx

Yes the other member is me but it’s not my current profile🤣 I at some point had another account and didn’t even know it because it was made like 4 years ago and had my weight 100lbs ago! So I posted under it not even realizing it wasn’t this account until I went into the account and saw the starting weight! I don’t even know how I got logged into that account??🤦🏼‍♀️ I didn’t just copy and paste someone else’s question!

SaintGiff

Ok, I am about to commit MFP blasphemy here, but.....

This place, and many others, have protein requirements all wrong for MOST people. The rule of thumb is 1g protein for 1lb lean body mass for hypertrophy. Half that if you are not actively trying to achie e hypertrophy (gaining muscle mass ie lifting heavy things repeatedly) Somehow that has gotten twisted to being 1g protein for 1lb of total body weight for literally anyone. It is crazy but man, these people will preach it until their lips fall off. Just garbage and highly illogical. Two people, both have the same amount of skeletal and muscle weight. Say both have 100lbs of lean body mass. The first person weighs 150lbs, the second person weighs 300lbs. This place will tell you that the second person needs twice the protein as the first to maintain the same amount of muscle mass. Just silly. Body fat does not need protein and is not part of the calculation.

In other words, calculate it yourself. You know how much you weight. You probably have a ballpark of where your body fat % sits. Math it out. 1g protein for 1lb of lean body mass if you are actively trying to build muscle (this does not mean yoga, cardio etc ) and 1g protein for 2lb of lean body mass if you are just trying to lose weight.

westrich20940

As far as if you should work effortfully to stick to the macro split that MFP gives you -- -I'd say no. Worry about your daily calorie intake instead. At least at the start.

You will find that you notice different amounts of macros that satiate you better. Example: I eat two different breakfast meals usually on the weekend. They have about the same amount of calories - but one has more protein in it and the other less....I find that I get hungry for my next meal about 2 hours sooner when I have the lower protein meal.

If there was a macro you would go over on - it's protein. So the fact that you're going over is fine.
Being under in fat is OK too as long as you ARE getting fat in as it's essential for many bodily functions.
Being under on carbs might also be OK as long as you are not significantly restricting them as your brain really needs carbs/glucose and carbs are your bodies main source of energy in general.