Macro goal question. (Diary open)

PapaChanoli

I've been reading up, and landed on this page:

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

My current goal settings are what I came up with using the formula on that page for protein and fat, with carbs being the leftover percentage. It gave me:

Protein 40%
Fat 50%
Carbs 10%

Given that, I either did the calculations wrong or it is suggesting that I go on a low carb diet for a while. (I've been considering that anyway as I've had success with it in the past.)

Did I do it wrong, or misinterpret it?

For further insight, I haven't been stressing over macro goals and have just been generally steering away from quantities of simple carbs like I would have eaten before, and then trying to stay under my calorie goal. My BMR says I burn 3,000 per day at rest.

Thanks in advance.

PapaChanoli

*crickets*

Bump

beautifulwarrior18

I didn't calculate mine, I just have them set at 40 C 30 F and 30 P. Well balanced.

beautifulwarrior18

Also, read this..http://www.myfitnesspal.com/topics/show/952996-level-obstacles-lose-weight-target-fat-easy

BarbieAS

(Sorry, I've edited this like 3 times, I keep thinking of things.)

Can you list your stats?

Did you use lean body mass (rather than total body weight) to come up with your protein goal?

If you have a good bit to lose (your profile shows 87lbs to go) then you could probably go down to 0.8g of protein per lb of LBM and 0.3g of fat per pound of body weight if you find yourself needing a bit more carbs without any issue. It's also possible your calorie goal is a little too low - if your BMR is 3,000, then a goal of 2,020 without exercise is a pretty big deficit (depending on your activity level).

Also, when/if you eat back exercise calories, keep your original protein and fat goals in mind, and feel free to skew your macros for those extra calories entirely to carbs if you like - your protein and fat needs don't change based on activity, so you can treat your originally calculated goals for those 2 as minimums and "spend" anything extra however you want.

Or, go low carb for a bit if it fits your lifestyle and it works for you.

PapaChanoli

I didn't calculate mine, I just have them set at 40 C 30 F and 30 P. Well balanced.

Thank you Beautifulwarrior. I checked that app and came up with about 4,000 TDEE. I'm thinking that my burn is probably closer to 3,500 because I am relatively inactive between workouts due to injury.

That was helpful. I recently found that when I eat below MFP's recommended 2,000 per day, I don't lose weight, but when I do eat close to that amount I am losing at a comfortable rate. I would not have guessed my TDEE to be over 3,000 though, so now it makes sense that 1,500 is too low.

I appreciate your help.

PapaChanoli

(Sorry, I've edited this like 3 times, I keep thinking of things.)

Can you list your stats?

Did you use lean body mass (rather than total body weight) to come up with your protein goal?

If you have a good bit to lose (your profile shows 87lbs to go) then you could probably go down to 0.8g of protein per lb of LBM and 0.3g of fat per pound of body weight if you find yourself needing a bit more carbs without any issue. It's also possible your calorie goal is a little too low - if your BMR is 3,000, then a goal of 2,020 without exercise is a pretty big deficit (depending on your activity level).

Also, when/if you eat back exercise calories, keep your original protein and fat goals in mind, and feel free to skew your macros for those extra calories entirely to carbs if you like - your protein and fat needs don't change based on activity, so you can treat your originally calculated goals for those 2 as minimums and "spend" anything extra however you want.

Or, go low carb for a bit if it fits your lifestyle and it works for you.

Thank you too, Barbie. I will recalculate on those numbers in the morning to see what they yield. I did use lean body mass to calculate the protein...assuming I did it correctly. I think I did.

I should clarify that I'm not really stressing over the macros at this point and just trying to be reasonably accurate with my calorie counting, but I'm at the point that I can see my way clear to fine tuning a bit and learn ways to hit the targets without too much stress/hassle.

I'm not sure which stats you wanted me to list, but if you clarify that for me, I'll be happy to. I'll assume I know what youean and list this...

Currently: 306 pounds, 6'5 tall and 46 years of age.

Thanks again.

stuffinmuffin

That looks really low on carbs.

I've just set mine up fairly simply after reading New Rules of Lifting so:
40 carbs
30 Protein
30 Fat

I tend to go over my protein more than anything but I couldn't do without my carbs. Not if I want to have any energy.

PapaChanoli

That looks really low on carbs.

I've just set mine up fairly simply after reading New Rules of Lifting so:
40 carbs
30 Protein
30 Fat

I tend to go over my protein more than anything but I couldn't do without my carbs. Not if I want to have any energy.

Agreed. I'm not so sure I'll run with the 10% carb, even though by the original formula it hits the number of minimum carb grams.

But then, it's a minimum. Low carb is too hard. I might do it for a short time and then ease back up to a normal carb intake.

Plus...carbs taste so goooood.