how do i calculate my macro goals?

felcandy

Yep that's it

TinkrBelz

You go to your "Goals" tab and from there I think that you click "Custom" Then you can change your percentages.

I have mine set at 35/35/30 Protein/carbs/fat. I also increased my fiber too.

felcandy

I meant how do you figure what they should be

carrie_eggo

Protein: at least 1g per pound of lean body mass
Fat: at least 0.35-0.45g per pound of total weight
Fill in the rest however you like

felcandy

What is "lean body mass"

felcandy

Is that how much I would weigh under a normal BMI?

strawberrie_milk

1g protein per pound, then make your carbs and fat whatever you want.

_greeneyedgirl_

*eating popcorn while I wait for the answers*

gp79

Your Lean Body Mass is your current weight less your fat. In order to calculate this you first need to know (or have a close estimate) of your body fat percentage. From there it's all math.

If your weight is 200 and you are 20% body fat, your LBM would be 160lbs.

gp79

1g protein = 4 calories
1g carbohydrates = 4 calories
1g fat = 9 calories

I'll use me as an example.

1g protein per lb of body weight = 225g protein = 900 calories
.35 - .45 g fat per lb of body weight = 78g = 702 calories
Carbs fill in the gap. Again...for me.

Daily Calorie Goal = 2500
Subtract protein and fat calories from 2500. 2500 - (900+702)= 898 calories remaining

Now divide 898 calories by 4 to get your carbohydrate grams. 898/4=225g carbohydrates

Daily macro goals are:
225g protein
78g fat
225g carbohydrates

Dave198lbs

1g protein per pound, then make your carbs and fat whatever you want.

well I wouldnt suggest filling the balance with just carbs. We need fat in our diet. Most seems to suggest .35 grams per lb of body weight. Fat doesnt make us fat.

felcandy

Thank you! That was very helpful. Now I just needa find out how to do body fat %

BethAnnRichmond

From your profile pic, it leads me to believe you know what you are talking about! Thanks - will give this a try!

ninerbuff

1g protein = 4 calories
1g carbohydrates = 4 calories
1g fat = 9 calories

I'll use me as an example.

1g protein per lb of body weight = 225g protein = 900 calories
.35 - .45 g fat per lb of body weight = 78g = 702 calories
Carbs fill in the gap. Again...for me.

Daily Calorie Goal = 2500
Subtract protein and fat calories from 2500. 2500 - (900+702)= 898 calories remaining

Now divide 898 calories by 4 to get your carbohydrate grams. 898/4=225g carbohydrates

Daily macro goals are:
225g protein
78g fat
225g carbohydrates

THIS. Lots of people only count calories, but how you divide them up amongst your macros will make a difference.

A.C.E. Certified Personal and Group Fitness Trainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 28+ years and have studied kinesiology and nutrition

knwitall

Here's a very helpful thread that could help you understand. http://www.myfitnesspal.com/topics/show/654536-in-place-of-a-road-map-2-0-revised-7-2-12