Macros Vs hitting calorie count

RoyalMoose11

I did a 10 mile run today and have ~1600 calories to eat back to, at least maintain for today. I'm trying to add muscle weight but trying to avoid eating less healthy/high calorie foods to hit those numbers (like pizza and other not so good for you items).

In my attempt to hit this next 1600 I'd love some more PB, cheese, and nuts but I keep straying away to try to hit my 40p/30c/30f macros.

At this point what's more important: hitting my calorie goals or trying to balance my macros?

knot_enough

well if you're hitting your macros then you should be hitting your calories as well.. so hit those macros! if you're gaining muscle, then definitely get a good amount of carbs as well as protein.

SideSteel

They are both important. Calories will be more important assuming we're not talking about extreme circumstances.

(There is nothing inherently fattening or bad about pizza).

RoyalMoose11

With these last few hours today I'm using trial/error by adding things into my diary to hit my 40/30/30. I'd live to just have alllllll the peanut butter but that'd throw my fats out of whack.

RoyalMoose11

Touché. Though I try to only eat whole wheat. Maybe that's where I'm hung up.

They are both important. Calories will be more important assuming we're not talking about extreme circumstances.

(There is nothing inherently fattening or bad about pizza).

jonnythan

I think that portioning your macros according to static ratios is stupid. If I sit on my butt all day and eat about 2000 calories to maintain, I aim for about 150 grams of protein. That's about 30% of calories.

If I play 4 hours of tennis and need to eat 3200 calories to maintain, I don't suddenly need 240 grams of protein. I'll keep it at about 150 grams and try to get most of the remainder from carbs.

Calorie count is the most important thing, but macro targets are very important as well. Of course your macro targets need to be sensible and defensible. 40% of calories from protein doesn't make sense if you're, say, maintaining weight while exercising vigorously.

creativerick

If you are following the zone diet macro count, I would suggest buying the books to find out his suggested zone snacks that fit 40/30/30

Fithealthyforlife

It's the same thing. If you hit macros, you will hit calories. It's personaly preference which one you think is easier/works better. I'm not as strict as some people, so I prefer to count calories and then check macros partway through the day to make sure they're within a proper range.

I feel good with about 25-35% protein a day. I need a lot of carbs most days. But if protein slips too low for too many days in a row, I get irritable. You should never go under 15% protein according to a peer-reviewed journal article I read.

RoyalMoose11

my original question was more focusing on how much should I worry about getting close to macros rather than hitting them and getting to my total calories. For example- should I just eat away at my last 1,000 calories or should I really try to focus on eating 1,000 that for my goals. I do get that hitting my macros will in turn lead to hitting my goals.

I think I'm still also struggling with trying to eat more after losing weight and over thinking things. Like using macros as an "ok" to eat more. Still trying to get over that mental hurdle 100 pounds later.

jonnythan

Eat those 1000 calories, but do so while hitting reasonable macro targets.

waldo56

trying to avoid eating less healthy/high calorie foods to hit those numbers (like pizza and other not so good for you items).

High calorie foods like pizza are unhealthy because most people are fat. High calorie foods tend to make them fatter, which makes them less healthy.

High calorie foods ARE health food for underweight people.

When you are in control of your body fat and your food intake, coupling healthiness to calorie density is meaningless.

Mr_Knight

In my attempt to hit this next 1600 I'd love some more PB, cheese, and nuts but I keep straying away to try to hit my 40p/30c/30f macros.

At this point what's more important: hitting my calorie goals or trying to balance my macros?

I use 40/30/30 only for my non-exercise calories. Once those are met, I know I've taken in enough fat and protein, so my exercise calories can be pretty much whatever I want them to be.

3laine75

What does 40% bring your protein grams in at? I ask as 30% carbs seems on the low side - if you swapped them round you could have that pizza:)

Try to shoot for 1 - 1.5g protein per lb LBM and 0.35g fat per lb body weight - this comes out at very close to 40 carbs 30 protein and 30 fat for me.

TavistockToad

as long as you've hit your protein goal, i wouldnt worry too much about going over on anything else.

are you training for something doing long runs? you may struggle to gain by doing so much cardio, especially if you struggle to eat back all your cals.

abadvat

I did a 10 mile run today and have ~1600 calories to eat back to, at least maintain for today. I'm trying to add muscle weight

Trying to add muscle weight and running 10k is a bit of an oxymoron!

RoyalMoose11

Thanks for the feedback everyone.

I'm at 217lbs now so my macros have me at 40% protein (287 grams/day). I have a hard time estimating body fat/lean mass because of the weight loss.

Solid point on the pizza- it's not like I'm eating high calorie all day then adding high calorie pizza on top of it. Nice perspective for the mental hurdle.

I've got a half marathon on 2/23. I've modified my running schedule to only run three days a week now. After my race I'm going to sit down and really think about my next routine and plan out for the next chapter.

jonnythan

Thanks for the feedback everyone.

I'm at 217lbs now so my macros have me at 40% protein (287 grams/day). I have a hard time estimating body fat/lean mass because of the weight loss.

Solid point on the pizza- it's not like I'm eating high calorie all day then adding high calorie pizza on top of it. Nice perspective for the mental hurdle.

I've got a half marathon on 2/23. I've modified my running schedule to only run three days a week now. After my race I'm going to sit down and really think about my next routine and plan out for the next chapter.

Holy cow that's a lot of protein to use as a baseline. If you're eating that much protein, you certainly don't need to eat even more than that if you burn a bunch of calories exercising.

MityMax96

I like eating protein, myself... :laugh: :laugh:
So I have a lot compared to my weight.

But hitting macros, doesn't mean you hit calorie intake as well....

Your macro intake should be
Fat 0.4 gr / lb of body weight -- minimum
Protein if you are working out and lifting weight, then you can do 0.8 - 1.0 gr / lb of body weight.......
If not, then 0.6 gr would prolly work fine....the RDI is something like 60 - 90 gr.

Carbs can be what ever you want to make up the remainder of your calories.

RoyalMoose11

My lifting routine is 3 days a week doing the stronglifts routine. On other days I'm usually running or playing a sport. Switching things around to go higher carb may be better for energy especially in my last two weeks before my 13.1.

Edit: Changing to 40C/30/30 puts my protein at 215 which is right about where I'd want that to be based on the above math. Must be a sign.

ndj1979

I did a 10 mile run today and have ~1600 calories to eat back to, at least maintain for today. I'm trying to add muscle weight

Trying to add muscle weight and running 10k is a bit of an oxymoron!

I was thinking the same thing….

970Mikaela1

In the weekly nutrition graph it will show your percents compared to your actual, how far off can those be and still say I hit my macros? Would plus or minus three percent be close enough?

burtnyks

I agree that its kind of pointless to try to meet a certain ratio. As long as you hit minimums on protein and fats, you can do what you want with the balance of your calories. The minimum recommendations vary, but I shoot for 1g Protein / lb and about 0.5g Fat/lb. Then I fill the rest with carbs or more protein.....or peanut butter (my fave!!). :-)

1princesswarrior

I'm in the same position you are a lot of the time, granted because I work two jobs, one being manual labor after working out. What I do is try to plan my three main meal and snacks to fit my macros or close to them (40/30/30) and then make up the additional calories with mostly carbs to refuel my body and some protein (maybe a shake for recovery). Since I try to eat more complex carbs during the daytime I will eat higher calorie simple carbs at night to make up the calories quickly but I'm also trying to watch sodium (b.p. reasons) so I'll substitute almond butter for peanut butter, etc. At the same time, I drink enough water that I will have the occasional pizza.

breeshabebe

Hey, thanks for your question and the responses.. I just had a bit of an AHA moment. I set up my Macros to 40/30/30 and my baseline calorie intake is 1300. (I have a Fitbit and I eat the calories back of whatever extra I burn)

I set my macros that way because they were the closest to the calculations I did (.8g per lean body mass protein etc.) and just the most realistic. But there is a pie chart on my phone that I look at often, and I am constantly trying to stay in that 40/40/20 zone as I burn more calories and eat them back.

So, once I eat the reccomended grams of protien, do I still need to keep upping my protien as I workout so that I'm still hitting 40/40/20?

WhiteRabbit1313

well if you're hitting your macros then you should be hitting your calories as well.. so hit those macros! if you're gaining muscle, then definitely get a good amount of carbs as well as protein.

I've heard this before, BUT that's not necessarily true. I was trying to hit my macros on 1350 calories/day and felt like I was ONLY consuming meat and Greek yogurt. It was nauseating. I found that I had to eat only chicken and fish, if I wanted to add fruit to my diet. You can DEFINITELY go over your calories trying to hit your macros if you eat too much red meat, cheese, bread, and fruit.

Maybe, it's more accurate to say that "if you're hitting your macros [using lean meats, beans, and high protein dairy], then you're hitting your calories"?

Maybe, I was doing it "wrong," but IIFYM sucks on 1350 calories/day...because I felt like "it" almost never fits your macros, unless it's meat. Lol!

breeshabebe

well if you're hitting your macros then you should be hitting your calories as well.. so hit those macros! if you're gaining muscle, then definitely get a good amount of carbs as well as protein.

I've heard this before, BUT that's not necessarily true. I was trying to hit my macros on 1350 calories/day and felt like I was ONLY consuming meat and Greek yogurt. It was nauseating. I found that I had to eat only chicken and fish, if I wanted to add fruit to my diet. You can DEFINITELY go over your calories trying to hit your macros if you eat too much red meat, cheese, bread, and fruit.

Maybe, it's more accurate to say that "if you're hitting your macros [using lean meats, beans, and high protein dairy], then you're hitting your calories"?

Maybe, I was doing it "wrong," but IIFYM sucks on 1350 calories/day...because I felt like "it" almost never fits your macros, unless it's meat. Lol!

This is what I feel like now! Seriously about to eat some greek yogurt and have chicken for lunch! My *half* of baked sweet potato hardly fits into my macros! I eat my exercise calories back... which means I'll probably end up eating somewhere around 1600 calories...but 300 extra calories of mostly chicken doesn't really get my jollys up.

grantdumas7

Here is some good advice on ratios
http://www.youtube.com/watch?v=il1ka_jIjOM

WhiteRabbit1313

well if you're hitting your macros then you should be hitting your calories as well.. so hit those macros! if you're gaining muscle, then definitely get a good amount of carbs as well as protein.

I've heard this before, BUT that's not necessarily true. I was trying to hit my macros on 1350 calories/day and felt like I was ONLY consuming meat and Greek yogurt. It was nauseating. I found that I had to eat only chicken and fish, if I wanted to add fruit to my diet. You can DEFINITELY go over your calories trying to hit your macros if you eat too much red meat, cheese, bread, and fruit.

Maybe, it's more accurate to say that "if you're hitting your macros [using lean meats, beans, and high protein dairy], then you're hitting your calories"?

Maybe, I was doing it "wrong," but IIFYM sucks on 1350 calories/day...because I felt like "it" almost never fits your macros, unless it's meat. Lol!

This is what I feel like now! Seriously about to eat some greek yogurt and have chicken for lunch! My *half* of baked sweet potato hardly fits into my macros! I eat my exercise calories back... which means I'll probably end up eating somewhere around 1600 calories...but 300 extra calories of mostly chicken doesn't really get my jollys up.

I know. I feel like a total carnivore eating like that. PB2 and Greek yogurt were my only saves from eating more chicken. Blech!

The_Enginerd

I eat to hit protein and fat amounts, not percentages. MFP doesn't let you set it up like that, only by percentage, so the goals change if you are logging your exercise.

If I hit my 150g of protein for the day and my 60g of fat for the day, my other food is whatever I want. If I have a heavy exercise day, most of that extra calories usually comes from carbs.

breeshabebe

I eat to hit protein and fat amounts, not percentages. MFP doesn't let you set it up like that, only by percentage, so the goals change if you are logging your exercise.

If I hit my 150g of protein for the day and my 60g of fat for the day, my other food is whatever I want. If I have a heavy exercise day, most of that extra calories usually comes from carbs.

Thanks! this is really helpful. I asked my question in another thread so that I'm not hijacking this one.

stealthq

well if you're hitting your macros then you should be hitting your calories as well.. so hit those macros! if you're gaining muscle, then definitely get a good amount of carbs as well as protein.

I've heard this before, BUT that's not necessarily true. I was trying to hit my macros on 1350 calories/day and felt like I was ONLY consuming meat and Greek yogurt. It was nauseating. I found that I had to eat only chicken and fish, if I wanted to add fruit to my diet. You can DEFINITELY go over your calories trying to hit your macros if you eat too much red meat, cheese, bread, and fruit.

Maybe, it's more accurate to say that "if you're hitting your macros [using lean meats, beans, and high protein dairy], then you're hitting your calories"?

Maybe, I was doing it "wrong," but IIFYM sucks on 1350 calories/day...because I felt like "it" almost never fits your macros, unless it's meat. Lol!

This is what I feel like now! Seriously about to eat some greek yogurt and have chicken for lunch! My *half* of baked sweet potato hardly fits into my macros! I eat my exercise calories back... which means I'll probably end up eating somewhere around 1600 calories...but 300 extra calories of mostly chicken doesn't really get my jollys up.

*sigh*

Me, too. Probably because my calorie allotment is low - Trying to fit in > 100g of protein on 1500-1600 cals means I either eat chicken breast or drink a protein shake for at least one meal if I want a little dessert or I won't make it. Most days, I don't make it, 'cause I'm not giving up the dessert to get another 15-25g of protein.

What the other poster was saying, though, is that since your macros should already be calculated to 100% of your calories (since OP was using % method), then if you hit your macros, you've hit your calories as well. %p + %c + %f = 100% calorie target.

It's just a little more confusing for those of us who do: min g protein + min g fat + min(or max) g carb + whatever else = calorie target. You'll notice your total calories is still in the equation, though.