Macros

Jackonvox1

Can anyone help me figure out my macros.

neanderthin

That's pretty much an individual decision with a lot of variables that influenced and dictated how that manifested itself. Most people could probably make adjustments to improve their metabolic health but again that will depend on the individual and their perceived understanding on how that might happen. Personally I opted for a low carb lifestyle to correct some health concerns I've had most of my life, with outstanding success, your results may vary.

AnnPT77

For most people, the MFP defaults are a reasonable place to start. The exception would be people who want to lose weight, but shoot for too aggressive a weight loss pace: There's no getting minimally adequate nutrition on too few calories, no matter how a person sets the macro percentages.

If you value nutrition and health, I'd suggest not trying to lose more than 0.5-1% of current weight per week, with a bias toward the lower end of that unless very severely obese, and under close medical supervision for deficiencies or complications.

It's the calories that will determine fat gain/loss, but nutrition is important for health, energy level, appetite management and more. Poor nutrition can therefore indirectly affect weight management, mostly through fatigue or appetite.

You can learn more about nutrition and adjust as you go along. Some of it will be individual, based on how your body responds, particularly carb level.

Both fats and protein contain essential nutrients, so for best health we must eat a certain minimum of those. Our bodies can't manufacture those nutrients out of any other intake. Carbs are more flexible, because our bodies can create carb-equivalents out of other nutrients, loosely speaking.

IMO, this is a reasonable, science-based neutral source for protein goals and information:

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

Last time I read the full guide, they suggested that a person who is very overweight can use a lower weight in the protein calculator, perhaps a reasonable goal weight.

I haven't found an equally clear guide for fats, but I use the rule of thumb that I need a minimum of 0.35-0.45g of fat per pound of bodyweight daily. Men may need a little less, and I feel like pre-menopausal women might be better at/over the top end of that range, but I don't have clear, specific evidence for that view.

For myself, I literally don't care what my carb intake is, as long as calories balance. Some people find that carbs spike their appetite. They may be better off eating fewer carbs. Some people find that too few carbs tanks their energy level. They may be better off eating more carbs. You can figure out where you fall by observing how you feel, and adjusting.

I think most people will struggle less with both nutrition and appetite if they eat mostly whole foods, i.e., meats, fish/seafood, fruits, veggies, whole grains; and eat foods they enjoy . . . assuming there's some overlap between whole foods and personal enjoyment. There's a lot of overlap for me, fortunately.

Best wishes!