Macros

MissyIone

Hello. I need help to find out how many macros and the percentages of fat, carbs and protei ln to consume.

Female, 133lbs, 43 yrs and 4’11 height

I work out 5 days a week lifting moderate weight and cardio 3 times a week. . Any help would be much appreciated.
Thank you

lynn_glenmont

I advise just using the default settings from MFP and treating protein and fat as minimums and ignoring the carbs goal. Concentrate on your calories goal.

MacLowCarbing

I advise starting where you're comfortable and tweaking as you go to help better suit your preferences and health needs.

Mine kept changing lol:
50% carb/ 30% protein/20% fat -- is where I started
40% carb/ 35% protein/25% fat
35% carb/ 35% protein/30% fat
30% carb/ 40% protein/30% fat
15% carb/ 45% protein/30% fat
15% carb/ 25% protein/60% fat
5% carb/ 25% protein/ 70% fat-- that's where I am now, right now that's my sweet spot.

I have another round of PT starting this month but after that if I get cleared for strength training I plan to try raising protein again and lowering fat again.

Listening to your body, getting back your labs, seeing how you feel, seeing if the scale is moving, etc. tells you if you are doing good or if you need to switch things up a bit.

kshama2001

I use the default settings from MFP and really just look at protein, as for me, the fat takes care of itself and thus so do the carbs.

Here's a reputable protein calculator:

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

I shoot for 500 calories of exercise per day, and when I achieve that, using the MFP default of 20% protein aligns with the protein grams recommendation from Examine. If I were completely sedentary, I'd need to bump it up to 30%.

tomcustombuilder

It’s better to use grams instead of percentages for macros, especially for protein

kbrown1527

I’m finding success so far at 40%carbs, 30%protein, 30% fat. I am also extremely active and exercise 1.5hrs minimum a day