How do I know how many calories or macros I should be using?

sbr5322
sbr5322 Posts: 1 Member
in MyFitnessPal Tech Support Questions
How do I know which diet calories vs macros and how many calories or macros I should be using?

Answers

  • ninerbuff
    ninerbuff Posts: 49,043 Member
    There is NO CONSENSUS because everyone's goals are different. People trying to put on muscle need more protein than someone who is just trying to get healthy. You'd have to define what you're trying to achieve to figure out what macros you want to pursue.


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  • AnnPT77
    AnnPT77 Posts: 34,697 Member
    If you set up your profile in MFP, the default macro goals it gives you are a reasonable starting point, assuming you don't try to cut calories crazy-far to lose weight aggressively fast. (Eating too little, by aiming for too-fast loss, pretty much assures sub-ideal nutrition.)

    "Aggressively fast" weight loss (IMO) would be anything faster than 0.5-1% of your current weight per week, with a recommendation to stay near the lower end of that range unless severely obese and under medical supervision for deficiencies/complications.

    So, set a reasonable calorie goal, shoot for the default macros, then read more and experiment to dial in a more fine-tuned macro mix that suits you personally.

    It's not the macros that directly affect fat loss, it's the calories. Sub-ideal nutrition can have an indirect effect by causing fatigue (so we burn fewer calories than expected) or by increasing appetite/cravings (so we can't stick with calorie goal), but the direct effect is still via calories.

    Nutrition is important and useful, though, so it's worth giving it some attention. If you're not going into this with a relevant disease or deficiency, you can gradually work at improvement. You don't need to be perfect from day one, and it's never essential to be exact on each macro every day. Pretty closed, on average over a few days to a week, should be fine. There's a weekly view in the phone/tablet app that can help you monitor that.

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