Are these macros accurate?

allthingselectricinc

When I set a new goal in the my fitness pal app it automatically sets my macros. What are these macros based on? Should I follow their recommendations?

AnnPT77

They're based on mainstream recommendations from outfits like NIH/USDA, NIH, WHO, etc. For most people, they're a good starting point.

The exception would be people who cut calories stupid-far aiming for too-fast weight loss for their current body size. There's no getting adequate nutrition on too-few calories, no matter the percentage breakdown. We need certain minimums (in grams terms) of protein, fats, fiber and micronutrients in order to thrive. Too-low calories won't take us there.

I'd suggest logging your food, and seeing where you stack up against the MFP defaults, as a starting point. While you do that, you can learn more about nutritional theory (if you like) plus notice your personal individual response to that macro mix (in terms of energy level, satiation, etc.). There is some subjectivity in what mix is best, plus variations that may be beneficial if aging, having certain pre-existing health conditions, aging, etc. But the defaults are a reasonable starting point.

Best wishes!

springlering62

OP, general advice. Do no click through unfamiliar links from brand new posters.

Lizzieking312

Can anyone recommend where to set Macros if trying to do a high protein diet for 5-8 pound weight loss and toning/muscle building at age 55?

AnnPT77

Lizzieking312 wrote: »

Can anyone recommend where to set Macros if trying to do a high protein diet for 5-8 pound weight loss and toning/muscle building at age 55?

I'd suggest knowing your goals in grams, even though free MFP will only let you set them in percents (5% increments). (People who have premium can set in grams. If you're using free MFP, just set your percents close.)

For protein, this is an evidence-based guide that includes a "calculator" based on recent research:

https://examine.com/guides/protein-intake/

(The site doesn't sell supplements or anything like that, so is generally regarded as neutral.)

Many people will recommend something in the range of 0.6-0.8 (maybe even 1) gram of protein per pound of body weight, as a rule of thumb. The values from that calculator will tend to at least overlap that range.

For fats, I'd go with 0.35-0.45 grams daily per pound of bodyweight.

Carbs aren't an "essential nutrient" (because our body can manufacture carb-equivalents out of other intake, as it can't for all the components of protein or fats). Therefore, I treat my protein and fats goals as minimums, use carbs to balance calories.

If someone is severely obese currently, it can make sense to use goal weight as the basis for those protein and fats estimates. If 5-8 pounds is the total amount you want to lose, you obviously wouldn't be in that category.

Since you have so little weight to lose, and value muscle retention or increase, I'd suggest limiting weight loss to 0.5 pounds per week (0.25 kg). While muscle gain is unlikely while in a calorie deficit for fat loss, the odds of preserving what we have is better with slow loss, and we might even fall on the lucky side of the odds and gain a little that way. (Not gonna lie: It's more challenging in our demographic.) Better odds if new to serious strength training, or resuming after a long hiatus.

These are just my amateur opinions, based on research and reading for my own needs. I'm not any kind of expert, nor do I have formal education on the subject, other than a tiny bit as part of coaching education for my sport.

As context, I started on MFP at age 59, class 1 obese, lost around 50 pounds to a healthy weight, and have been at a healthy weight since, now age 68. I'm female, probably obvious that I'm menopausal (been there since about age 45, put in menopause by chemotherapy for cancer). I'm also severely hypothyroid (properly medicated), if that matters (I think it doesn't). I'm quite athletically active.

Best wishes!