How important are macros?

em3120

Lately I have been struggling to keep my macros in control. I used to be 55% carbs, 20% protein, and 25% fat. I read that your macros should be 40/30/30 so I changed it. However, I’m really struggling to stay under my carbs because if I do, I’m over on fat and vice versa. I recently upped my calories to 1550 from 1400. If I eat the full 1550, I’m ALWAYS over on something. Is it more important to eat all of your calories rather than trying to stay under your macros? How important are macros?

stumblinthrulife

The split is not as important as the absolute numbers.

It's generally accepted that you need a minimum of around 1g of protein per pound of lean body mass, and 0.35g of (healthy) fat per pound of body mass. Carbs are then whatever makes the balance of your calories. If that means you are 30/30/40, great. But if you've hit your absolute protein and fat goals for the day, and want to make up the rest of your cals from carbs, have at it.

Personally, I find 1g protein per pound of LMB to be a little too much, with some negative consequences. So I've gone down to about 0.9g per pound of LMB, and will keep going down until I find a level I can live with. Holding on to muscle mass is nice, but so is being able to use the bathroom more than once every two weeks.

wellbert

Depends.

For overall weight loss? Not utterly critical.

If you are active at all, they become more important.

If you have specific athletic goals, they can be very important.

TS65

I took a peek at your diary. If you tried to eat more real food instead of a Luna bar, cliff bar and another bar all in one day, you probably wouldn't have a hard time meeting your carb limit (you're alloting yourself 158 carbs; "they" say less than 100 carbs for weight loss). Don't worry about going over on good fats or protein. Also, if you're over on carbs (but NATURAL carbs from veggies), then don't worry about that either.

Personally, I didn't start really losing (15 lbs in the last 3 weeks) until I dropped my carbs to less than 50g (truly, it averages between 50-65) and my sugar to 25g. Everything else is protein and fat.

em3120

I was out all day today and had to grab stuff to take on the go! Otherwise, I try not to do that too much even though it's hard being in college. My goal is about 10 more pounds. I'm at 22% BF and would like to get to 18%.

cwolfman13

Depends.

For overall weight loss? Not utterly critical.

If you are active at all, they become more important.

If you have specific athletic goals, they can be very important.

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mmapags

Depends.

For overall weight loss? Not utterly critical.

If you are active at all, they become more important.

If you have specific athletic goals, they can be very important.

This

Yep! I also agree with douglanglois as to the priorities.

em3120

Ok so my LBM is 94 lbs, so I figured it out and I need to be at carbs-40, protein-25 and fat-35. Also, what if I’m going over on carbs with fruit? I absolutely love fruit! I have 477 calories left for the day and only 11g carbs and 3g fat. What on earth should I eat? I meant to buy some chicken or something today but I didn’t have time to go to the store. I should be eating something with protein….

leomentlines

Ok so my LBM is 94 lbs, so I figured it out and I need to be at carbs-40, protein-25 and fat-35. Also, what if I’m going over on carbs with fruit? I absolutely love fruit! I have 477 calories left for the day and only 11g carbs and 3g fat. What on earth should I eat? I meant to buy some chicken or something today but I didn’t have time to go to the store. I should be eating something with protein….

I'd suggest string cheese, nonfat greek yogurt, egg white omelet (if you feel up to it). The Clif bars are nice, but they tend to not be balanced in terms of macros, and tend to have way more carbs than protein. If you want to switch to 40/30/30 (or something close to that), I'd start incorporating protein into each meal/snack. I'm vegetarian, so I use the 3 items I mentioned above, plus a whey protein shake if you're really struggling to reach your #s. As a rule of thumb, I try to make sure each meal is at LEAST 2:1 ratio of carbs to protein, and even better if its 1:1 (so lets say you have 40 carbs in a snack, try to have at least 20 grams of protein along with it).

Hope that helps!

stephgas

1 gram of protein per pound of lean body mass is for muscle building. the CDC and mayo clinic both state that approximately 10-35% of your daily calorie intake should be from protein:

http://www.mayoclinic.com/health/healthy-diet/NU00200

http://www.cdc.gov/nutrition/everyone/basics/protein.html

string cheese and eggs are a great way to up your protein throughout the day. my husband is building muscle (and trying to eat at least 130g or protein a day) and brings a hard boiled egg to work every day. i think i'm going to have to pick up string cheese - great idea!

em3120

Oooh the stringed cheese is a good idea! I eat 2 eggs every morning and my problem is the fat or I would eat more. I definitely need to incorporate more protein!

mmapags

Oooh the stringed cheese is a good idea! I eat 2 eggs every morning and my problem is the fat or I would eat more. I definitely need to incorporate more protein!

Why are you concerned with fat? Fat doesn't make you fat and in nessesary for hormonal health.

714rah714

Like all other numbers, they are just guidelines

3laine75

your macros DON'T need to be at 40/30/30. some people prefer it that's all. don't get me wrong, thats what i prefer but if it isn't working for you try MFPs suggested intake.