Macros

BrittanyDavis8168

Macros confuse me so much! How do I know what to set mine at? I’ve been told you’re supposed to eat a G of protein per lb body weight. I’m trying to lose body fat, gain muscle. I’m just so confused how to this properly!

AnnPT77

Don't agonize.

The MFP defaults are a reasonable starting point for most people, then you can adjust from there as you see how you feel, notice how you perform, and learn more. (The exception would be someone trying to lose weight silly-fast. There's no getting adequate nutrition on too few calories.)

The "one gram per pound of body weight" rule of thumb is a bodybuilder platitude, but it's not necessarily the right number. For example, someone who's substantially overweight doesn't need a bunch of extra protein to maintain their fat mass. Getting that much protein on reduced calories can be unnecessarily challenging.

This site has a protein guide and calculator based on research:

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

Last I knew, even their guide said it was fine to use a lower weight, like a reasonable goal weight, in the calculator if materially overweight.

Muscle gain and fat loss are goals that are somewhat in tension with each other. Think about it: We're trying to increase one type of body tissue (muscle) but decrease another (fat). The former happens best in a calorie surplus, the latter requires a calorie deficit.

Unless you're overweight enough that bodyweight itself is a health threat - or contributing to serious health conditions - the best way to balance the two goals at the same time is a very small deficit (loss rate maybe half a pound loss per week or less). Or, if only a very small bit of extra fat, recomposition is an option, though one that requires patience. (Recomposition is maintaining current weight, striving for muscle gain while letting some of the fat provide fuel.)

If currently substantially overweight, then focus first on fat loss, and striving to keep existing muscle.

I'm sure you understand that you need a good, challenging progressive strength training program, faithfully performed, in order to gain/maintain muscle in any of these scenarios.

Hit a reasonable protein minimum, hit a reasonable fats minimum, get plenty of varied, colorful fruits and veggies for micronutrients (also important) and fiber. Pick a calorie number that best supports your specific balance of goals. That would be my advice.

P.S. The MFP default fat goal is probably reasonable. I also use a rule of thumb that 0.35-0.45g per pound of bodyweight per day is a reasonable fats minimum, with a bias to including some Omega-3s and mono-/polyunsaturated fats in the mix. Men might get away with a bit lower fat intake, maybe 0.3g/pound/day?

Any macro goal doesn't need to be hit precisely exactly every single day. Pretty close on average is fine. Protein and fats are "essential nutrients" in the sense that our bodies can't make all of the essential amino acids (EAAs) and essential fatty acids (EFAs) out of any other food intake, so we need to eat some. Carbs are more flexible, because our bodies can manufacture carb-equivalents. Subjectively, some people find carbs spike their appetite, so benefit from lower carb eating. Other people find that too-low carbs make their energy level tank, so benefit from eating relatively more carbs. You can figure out how this works for you, I predict.

Best wishes!

cmriverside

^^Everything Ann said.

I lost all my weight (female, 5'8", I went fro 220 to 140 pounds) with macros set to 55% Carbs, 30% Fat and 15% Protein . Those were the default weight loss macros on myfitnesspal at the time I lost my weight 17 years ago. Now the defaults on this site are 50C/30F/20P which are perfectly reasonable if you aren't doing a lot of exercise.

Did I actually EAT that way? Nope. But it's not particularly urgent to hit all of those numbers. Fat and Protein can be looked at as Minimum amounts to hit (they're important) and then Carbs can fill in the rest. I tend to eat higher fat but not too-low carbs, so during weight loss I was eating 45-50% of my daily calories from fat.

Like Ann said, you'll find your way. It's a process, not a Set-It-And-Forget-It thing. :flowerforyou: