Help with calculating appropriate macros

c6yfqtzmdx

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?

cmriverside

Here, from the Sticky Threads...and a well respected personal trainer:
https://community.myfitnesspal.com/en/discussion/819055/setting-your-calorie-and-macro-targets/p1

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

Basically, set your macros so you get enough protein for your particular needs...a lot of people during weight loss like to split it at 40% Carbs, 30% Fat, 30% Protein

westrich20940

As suggested...prioritize protein in your macro split or if you find you are under in some macros...try to make sure it's not protein that you are under in.

As far as what your breakdown *should be for your macros, that's entirely up to you and I personally would suggest not worrying too much about it in the beginning. It can be overly complicated unnecessarily.

Eventually you'll figure out that there are certain meals that can keep you fuller longer than others (even though they may have the same caloric content)...and you may then use that info to narrow down what exactly you want your macros to be. Or...your macros can be dictated by your activities - for example, my macros are totally different than someone who is a powerlifter...

The default breakdown in MFP is probably fine until you make your own tweaks.

AnnPT77

If fats are low, make sure you're hitting a reasonable minimum. You need some for cell health, absorption of fat-soluble vitamins (A, D, E, K), and too little can trigger constipation, among other things. (Most people here don't seem to under-eat fat, so don't pay much attention to it. I'm one who can under-eat it, so do pay attention. The thread Riverside linked has specific recommendations.)

Being over on protein within reason isn't a big deal, and can even be useful, as long as you don't have a conflicting medical condition (you'd almost certainly know). "Within reason" = not using up so many calories that you can't get enough of other essential/beneficial nutrients.

Carbs aren't technically an essential nutrient, in the sense that our body can manufacture its own out of other food intake. (Some fatty acids and amino acids are essential because our bodies need them, but can't make them out of other food intake.) Pay attention to how you feel. If too many carbs spike your appetite, eat fewer. If too few carbs tank your energy level, eat more.

Weight loss is about the calories. Macros matter for nutrition/health, but only have an indirect effect on body weight (through fatigue or appetite, for example).

Rockmama1111

I don’t pay attention to the macro percentages at all. I aim for 90-100 grams of protein minimum, 25 grams of fiber, and let the rest of the calories fall into place however.

I don’t eat the same number of calories every day, but I still want to hit those protein and fiber goals. If I go by the set macro percentages, the protein goal changes. Someone who eats the same number of calories every day might find the percentages useful.

cmriverside

How weird. There's another thread by a new member with one post and it says the exact same thing..

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?