Are Mfp's preset macros ok?

Slim_strategy

Hello everyone!
I've hit my target weight ( using various different macro combinations ) so I'm slowly increasing calories to maintain now, however I still have another goal to reduce my body fat which I'm trying to do through strength training + more exercise in general... I'm using the pre-set Mfp macro guidelines at the moment of 50% carbs 30% fat 20% protein.
I find them quite easy to follow but are they going to help me with fat loss or hinder me? Sorry if this is a dumb question. My diary is open also btw

Stage14

Protein is too low, but I wouldn't focus on percentages as much as total numbers. Get a good amount of protein, a good amount of fat, and let the rest be carbs.

if you search "macros" on here, you'll find tons of threads with advice about the different ways to set your goals.

Docpremie

Protein 1 gram/pound lean body mass. Fat 0.4 grams/pound lean body mass. Carbs are what is left. The protein is important if you want to cut fat & increase muscle. You can do the calculations then custom set your macros under the goals section. MFP only left you change your macros in 5% interval, so get as close as you can. I would error on the side of more protein rather than less.

idontcarroll

Can't say yes or no. what works for some doesn't work for others.

For me, no. MFP preset macros are wacky imo.

I use www.iifym.com for my macro brake down. check it out.

Slim_strategy

Thanks guys, question though, how do I know how many pounds of LEAN body mass I have? xD it's a bit confusing to me.
Also most of my carbs come from fruits + veggies + oatmeal, so I thought that would be ok ? or am I just being dense. I'm just aiming for a slender toned look xD

Docpremie

Here's the easier way to calculate % body fat, calories & macros. You measure & enter all your numbers, then the spreadsheet does all the work. I just posted this in another thread:

I've been using the TDEE method for 8-9 months. I've found the easiest way to figure calories & macros is using Heybale's Excel spreadsheet. It will do all the calculations for you. Once you open the spreadsheet, there are several tabs along the bottom. The 1st tab is for entering your measurements & goals. It will calculate your %BF & then calculate your activity level. The 2nd tab is for entering & trending your measurement. The 3rd or 4th (?) tab figures your macro goals.

For protein, ensure you are getting AT LEAST 1 gram/pound lean body mass--for most women that's 100-125 grams/day. Your fat should be set at 0.4 grams/pound of lean body mass. Carbs are whatever is left. ... meet your calorie goal most every day!!! If after 3-4 weeks, you're not losing then adjust your daily calorie goal by 100 calories & watch for another 3-4 weeks. You may need more calories or less calories, it can be a little trial & error from the TDEE-deficit calculation. If you need to lose >20 pounds, set your deficit at TDEE-20%. If your need to lose 10-20 pounds, then TDEE-10 to 15%, and once you're down to <10 pounds to lose, set your goal to TDEE-5-10%.

Meeting your macros, especially protein, is very important! You want to lose fat not muscle (lean body mass), so protein intake is very important. The more lean body mass you lose, the lower your BMR will be. That's where folks get lost in the "starvation mode" idea. It's not so much borderline/low calories cause "starvation," as it robs you of your lean body mass, and as the lean body mass drops, so does your BMR (i.e. daily basal calorie burn). Resistance training/heavy lifting is also essential for maintaining lean body mass/muscle as well."

Here's a link to Heybales TDEE calculator: http://www.myfitnesspal.com/heybales

Go to heybales profile page & look for the link to his Excel spreadsheet. It's a few lines down from "About Me." The spreadsheet is great! I've been using it for 8-9 months now & have lost tons of weight, as has my family. The instructions are at the top of the document. You change the values in "yellow" & the others will adjust to give you your %BF, BMR, TDEE & macro goals. It also allows you to enter your activity in "hours." I redo my numbers monthly or after I've lost 5 pounds. The second tab also allows you to track your values over time, so everything is in one simple spreadsheet!

It really is the easier way to set & follow your calorie & macro goals (carb, fat, protein). There are multiple tabs along the bottom edge of the spreadsheet. The first is the "set-up" page where you log measurements & activity levels. The 2nd tab allows you to track changes over time. The 3rd or 4th (?) tab is for setting macros. It will calculate your goals based on the lean body mass (LBM) calculated on the first page. All the work is done for you!

Update the spreadsheet every time you lose 5 pounds or every month. The program automatically sets your goals based on pounds to lose, & decreases the deficit automatically once you get within 20 pounds of your goal. It's a great program!!!

Docpremie

Oh, and since you're not trying to lose weight, just set your goal to your current weight. The spreadsheet will still tell you calories & macro goals. I believe there's also a place to list your desired % body fat (%BF). I know in the macro tab, it gives you 4 choices for macro goals--one for current weight, one for goal weight & one for goal % body fat (I think)--so you can choose the last one & eat to your %BF goal.

Akimajuktuq

No. Not for me. Not even close. The fat macro is ridiculously low and the carb macro is equally ridiculously high and don't get me started on the calorie recommendations... but it's based on the Standard American Diet, the Food Pyramid, and the "it's ONLY calories in and calories out so eating as little as possible always guarantees more/faster weight loss" theory. And we know how healthy everybody is following all of those standards. :noway:

ElliottTN

Not for my taste. Fat macros were always a bit high, protein is way low and suger is just a bit too low for me. Carbs and sodium are good though.