Suggestions for my macros please:)

aqualeo1

I'm not sure what to set my macros to these days.
I'm at my goal weight. My exercise is circuit training videos mostly. I do some strength stuff but I'm not a heavy lifter and I'm not trying to build muscle. I just want to maintain my weight and control my appetite and cravings.

Any suggestions appreciated

aqualeo1

Anybody?

970Mikaela1

http://www.myfitnesspal.com/topics/show/819055-setting-your-calorie-and-macro-targets
This might help:)

BrainyBurro

Anybody?

only 2 macros matter: fats and protein

unless you have a medical condition requiring you to monitor carbs, don't worry about them.

fats = 0.35 * bodyweight.

this is a daily minimum.

protein = 1.0 * (100% - BF%) * bodyweight

this is a daily minimum.

since these are determined based on your weight and bodyfat %, you then need to convert those values into % to input into MFP.

you can do this using these conversions:

1g protein = 4 calories
1g fats = 9 calories

so to put all of this together in an example,

let's say you weigh 155lbs, have 35% BF, and have a calorie goal of 1550 calories per day.

fats = 0.35 * 155 = 54.25g
protein = 1.0 * (100% - 35%) * 155 = 100.75g

54.25g * 9 cals/g = 488.25 cals fats
100.75 * 4 cals/g = 403 cals protein

488.25/1550 = 31.5% fats
403/1550 = 26% protein

MFP only allows for you to use increments of 5% and since these are daily minimums, we err on the side of getting slightly more, so...

35% fats
30% protein
100% - 35% - 30% = 35% carbs

if you have a small deficit or if you are morbidly obese or if you are not lifting weights, you can go with less protein. instead of a factor of 1.0 in that equation, you could go with 0.9 or even 0.8. but 1.0 gives you sufficient safety margin and that's why it's the default for weight loss. conversely, if you are trying to gain muscle mass and eating at a surplus, going with a factor higher than 1.0 may be useful.

aqualeo1

That's helpful - thank you