% carbs / protien / fat / etc per day OR just calories

meskibrp

Depends on goals.... for weight loss theres one rule... Calories in VS calories out., you must establish a deficit to lose weight. PERIOD. IT doesnt NOT matter about macros at this point. However, when you come to a point in your life that you decide to BB or try to perform at certain intensity scales... this is when you want to pay attention to macros. When i cut i pay close attention to my protein because a higher diet based protein is proven to help retain strength and muscle mass.

I establish my maintenance. (which is a weekly average sense my levels of activity and work outs vary)
I establish a desired deficit. (-250-500) caloric deficit. a day
I do 1Gram of protein per LBS.
60-80 grams of fat

and fill in the rest of my day with what macro i wish till i hit my caloric cap.

Theres no point in avoiding carbs because protein eventually is broken down chemically to the same form a carb would have been. Just establish macros according to your goal(s).

Joey_TheGreat

i would say that should be based off what goals you are trying to achieve. Looking to just lose weight and trim up I would track caloric intake over it all. If you want to lose weight and maybe retain muscle or tone up you certainly would want to track your macros with a heavier emphasis on your proteins to carb ratio.

sweetpea129

I just watch calories. And sodium when its weigh in time. Never cared about carbs or fats.

yocupcake

I meant I don't like to go over 20 grams more than MFP's recommendations

TomjsAj

I was just following calories and not eating back my calories burned in workouts but when I lost 3 lds in one week I looked at my food log to see what might be different from the week before when I only lost 1 lbs and I noticed my carb intake was under 100 each day that week and not the week before so I started watching both and I have been doing well, 2 lbs this week already watching both, calories around 1200 and carbs 100 or less but always above 50.

Lt_Starbuck

If you overdose on something, like say protein, it will turn to fat...as would carbs or sugar. So I personally do not like to go over like 20 grams on anything.

heeheeheeheehee you always crack me up so much that my bosses look at me!

yocupcake

Wow type a mistake on here & people go ape ****

Sunny_fit4life

I tend to shoot for very close to the recommendations MFP sets for me. They work for me. I always go over on fiber & sugar though. I can't seem to eat much fruit without going over their sugar goal.

nolachick

Wow type a mistake on here & people go ape ****

unfortunately that happens all the time (not talking about anyone specific) and yes i will probably get some heat for just agreeing with you.

yocupcake

Thanks nolachick.

Mich3ll36

I personally watch calories, protein, fat, fiber and sodium. works for me

rahlpn

What works for me is just counting calories and also staying within my fat, sodium and carbs. I don't worry too much about sugar (because a lot of mine comes from fruit or healthy snacks) or protien because I need both for my daily workout. Sugar for energy and protien to build muscle. I stress enough about calorie counting to have to go over everything I put in my mouth with a fine tooth comb. I've lost 26 lbs since Jan 1st so far, it's obviously working for me. Also, I do still have sugar and protien visible in my log so that I have the option of seeing how much I have gone over and scaling back if I feel I need to.

fanceegirl75

Thanks nolachick.

:laugh: It's an open forum. You say something idiotic people are all over it. Heck we're all here to learn. Or at least some of us are. Relax. It's Friday! :smokin:

dixiewhiskey

Wow type a mistake on here & people go ape ****

:laugh: :laugh:

That's nothing, love! Chill out

Lt_Starbuck

Wow type a mistake on here & people go ape ****

Im sorry. I thought I was being friendly because it was obviously a typo. Im sorry I interacted with you but you didnt have to call people monkey feces. That goes against the Terms of Service and Community guidelines.

lexherrera

Haha I was a little curious but I kept reading, I figured no one would be able to do 20g / 20g / 20g because that only adds up to 20 * 4 + 20 * 4 + 20 * 9 which equals 340 calories. I figured it was an honest mistake. Don't worry

EDIT: in case you're wondering where the math comes from here's a handy way to figure out calories from carbs/fat/protein:

each gram of Carbs has 4 calories.
each gram of Protein has 4 calories.
each gram of Fat has 9 calories.

and the lovely and often forgotten one...

each gram of Alcohol has 7 calories.

mmapags

Well at the risk fo being called ape****, that is not correct info either. 20 grams over MFPs recommedation is not significant. Many people working out regularly eat 1 gram per lb of leab body mass. The body does not preferentiall store protein. It stores excess calories of any kind. In a calorie deficit, you will not store anything as fat (barring any metabolic health issues). The body will tend to prefer to store fats and carbs first and utlize protein. So, indirectly, excess protein will cause fat storage in a calorie surplus. Not so in a deficit.

jayche

MAAAAAAAAAAAAAACROSSS

ThisGirl2013

I look at them but other than sugar, don't care much about anything other than calories.

pagoubupa

I try to stay under my calorie goal, but I take note of the others if I go over.

LavenderBouquet

I am eating a lower carb eating style called primal/paleo (20% carbs, 25% protein, 55% fat) but there are a wide-range of possibilities based on your preferences/viewpoints/etc. I also focus on calories though, and for weight loss, calories are the most important factor IMO. However, your macros can play a more important role in your overall health. I am no expert though, but I'm sure some quick googling on high protein diet vs low carb vs low fat could help you out a bit :flowerforyou:

PAB1962

I pay attention to the individual percentages. That's how I discovered I was consuming way too much sugar and not enough carbs and fat.

jerryallegood

I find that if I eat the right foods, my ratios usually end up close. It is when I eat too much junk that my numbers don't balance. So eat right and the only thing you have to balance is the calories. I watch both, but don't worry if the ratios awe slightly off. Then if I am eating way too much sugar, I just cut down on foods with sugar.

yocupcake

Thanks nolachick. Well, they can STFU.

:laugh: It's an open forum. You say something idiotic people are all over it. Heck we're all here to learn. Or at least some of us are. Relax. It's Friday! :smokin:

I didn't write anything idiotic - you misunderstood my post by assuming I was eating 20 grams of protein. LOL that would not work out to good while I'm doing P90X.

The best way to get the right stats is to see a dietician. They take out all the guess work & tell you what percentages to eat that are specially designed for you.

dixiewhiskey

Wow type a mistake on here & people go ape ****

Im sorry. I thought I was being friendly because it was obviously a typo. Im sorry I interacted with you but you didnt have to call people monkey feces. That goes against the Terms of Service and Community guidelines.

Report it. No one was being rude to her and there was no reason for the response everyone got back.

JessHealthKick

hey,

definitely composition is important. You don't just put any liquid in your car, you put the appropriate TYPE of fuel for your car. Lame analogy I know, but the same with your body!

Check my diary if you want an idea. My last week hasn't been great as I'm away from home, but you get the idea

Joe7178

first create deficit
1G protein per lb of lean body mass..1G=4 cals
.45x bodyweight for fat intake. 1G fat = 9 cals
than rest of calories fill with carbs. 1G carb= 4cals

You don't need to follow macros, Calorie deficit will work just fine

JoshRodenberg

I try to stay under on everything, I have my settings at 50% carbs, 30% protein, and 20% fat. I was a 40/40/20 person but my trainer told me to up my carbs because of my workouts

Wow that's almost exactly what I did haha, except I just today decided to go from 40/30/30 to 50/25/25 and will probably stick with that for a while, work on my feet about 45 hours a week.

You notice any difference with more carbs?

rachelannecraig

Currently I am just worried about calories and it is working. Once I hit a plateau I will then need to rethink my strategy.

yocupcake

Wow type a mistake on here & people go ape ****

Im sorry. I thought I was being friendly because it was obviously a typo. Im sorry I interacted with you but you didnt have to call people monkey feces. That goes against the Terms of Service and Community guidelines.

Report it. No one was being rude to her and there was no reason for the response everyone got back.

Putting words in my mouth then calling me idiotic & saying my advice is so bad then posting GIFS of a pool wipe out - here's a newsflash: that's rude. I don't care if you report me for sticking up for myself & someone else that didn't want heat.