We are pleased to announce that on March 4, 2025, an updated Rich Text Editor will be introduced in the MyFitnessPal Community. To learn more about the upcoming changes, please click here. We look forward to sharing this new feature with you!

Macro-illiterate, need advice.

mrstashafowler
mrstashafowler Posts: 27 Member
edited February 22 in Food and Nutrition
http://www.1percentedge.com/ifcalc/

This site is supposed to guide you to your correct macros, however on the "macro calculator" page, I'm not sure which preset to pick, anybody know what they all mean. I don't care to lose any more weight, although i wouldn't hate it, lol. I do want to gain muscle, but not pounds. what do i pick? how do I get in on this whole macro thing, and make it work efficiently, theres so much i feel like I'm not understanding...

I'm 5'7, 150lbs, 27% body fat, I want at least 24% for my first goal. BMI 23, I've been strength training for a month and theres no real difference on the BF% BMI or scale. just visually, I can feel and see some muscle now. anyone been a beginner here before? tell me how you went from average to cut!!

Replies

  • ninerbuff
    ninerbuff Posts: 49,119 Member
    Go with a 30/40/30 ratio. So 30% of your total calories to carbs, 40% to protein and 30% to fat. It's all math after that.

    Each gram of protein has 4 calories
    Each gram of carbs has 4 calories
    Each gram of fat has 9 calories

    So say you're total calorie intake is 2500 calories. 30% of that is 750 calories. Divide by 4 calories to get 187.5 grams of carbs
    40% of that is 1000 calories. Divide by 4 calories to get 250 grams of protein
    30% of the is 750 calories. Divide by 9 calories to get 83 grams of fat

    Basically plug and play.
This discussion has been closed.

Categories