Macros

Lildarlinz

Hi guys
I don’t totally understand my macros
I know I shouldn’t Google but it says 50-150g of carbs a day is good to lose weight

But I’ve set myself all up and it’s given me macros of 225g of carbs, 91g or protein and 60g fat

Can somebody just explain to me I mean can I eat 225g of carbs and still lose weight?

many thanks

cmriverside

But I’ve set myself all up and it’s given me macros of 225g of carbs, 91g or protein and 60g fat

Eat this - or change it.

It's up to you.

When I was losing weight I was set at the default macros. Most days I wouldn't hit that carbs goal because I tend to eat more fat than the app suggested. It really doesn't matter.

Calories are what matter. 50-150g of carbs are fine, so are 225g.

Calories.

Lildarlinz

Thank you riverside xx

This is just what MFP gave me so I guess these are the default ones too many thanks xx

cmriverside

You can change your macro percentages if you want.

When I was losing weight my carbs generally fell at 100-150g per day (on a total calorie intake of about 1700-1800) but I just left the default macros. Eat the way you feel best/happiest and as long as you're making sure to get to your GOALS on fats and protein and fiber, I would not worry about carbs.

You'll get enough. You're welcome.

kaishodo1234

Macros. 40/40/20 perfect for females that want to lose weight

40 protein
40 carbs
20 fat

kaishodo1234

The secret is eating all your macros to lose weight. people think I wanna lose weight so I won’t eat and they get frustrated because you’re not eating and they’re not losing weight. You have to eat to build up your metabolism to lose weight. it’s all about eating the right foods.

Lildarlinz

Thanks kaishodo

I’ve lost a lot of weight with MFP before aswell as intermittent fasting but I wasn’t sure about the macros

Thanks for the advice xx

totameafox

Carbs, fat and protein are different types of calories. Calories are fuel. 1 calorie of fuel is 1 calorie of fuel regardless if it is 1 calorie of Carbs, fat or protein. So unless you have a reason that you shouldn't have one type of fuel over another, hitting those macros aren't important to overall weight loss.

It does affect how you feel. So you do need to figure what keeps you feeling full and energetic through the day. For me that is focusing on protein and fiber. I don't care how many carbs I consume. I do stay away from added sugar because I am diabetic but my carbs can vary depending on what I have cooked from 50 a day to 125 in a day.

What is important is creating a way of eating for yourself that you can maintain and be happy with for the rest of your life.

AnnPT77

kaishodo1234 wrote: »

Macros. 40/40/20 perfect for females that want to lose weight

40 protein
40 carbs
20 fat

Universally? No. I ate around the MFP default macros during weight loss, 50% carbs, 30% fat, 20% protein, and lost weight fine. I also sustained good athletic progress, so if you're about to suggest I lowballed protein, there's a severe lack of evidence for that. Most of the time I was getting at least 20% more protein than the USDA dietary reference calculator suggests (though I grant that I think it seriously lowballs protein needs), and at minimum close to what examine.com's research-based protein calculator says is optimal. 40% is overkill for most people unless someone has cut calories way too silly-low in pursuit of fast weight loss.

Personally, I think 20% fats is too low, too, for most women: It sure would be for me at even reasonable weight-loss calories.

kaishodo1234 wrote: »

The secret is eating all your macros to lose weight. people think I wanna lose weight so I won’t eat and they get frustrated because you’re not eating and they’re not losing weight. You have to eat to build up your metabolism to lose weight. it’s all about eating the right foods.

Yes, nutrition is important. I don't know what "eat your macros" means. Protein and fats contain essential nutrients, so we need to eat certain minimums of those for best health. Carbs aren't essential in that technical sense, so are more flexible. Cut calories too far, a person won't get enough protein or fats, no matter how they set the percentages.

If a person logs accurate food entries, other than rounding/labeling errors, counting macros comes out to the same place calorie-wise as counting calories, since each macro has an approximate characteristic calorie level. (Carbs and protein are about 4 calories per gram, fats are about 9 calories per gram, alcohol - which is none of the other macros - is about 7 calories per gram.) Sure, someone who cares about their health should eat adequate protein and fats, but also adequate micronutrients, fiber, and more.

References:
https://www.nal.usda.gov/human-nutrition-and-food-safety/dri-calculator
https://examine.com/guides/protein-intake/