Macro setting confusion.

splashblob
splashblob Posts: 249 Member
in Health and Weight Loss
When I first join MFP I was told to adjust mine to 40/30/30 then I just found out a few days ago that it is usually for people who are in the lightly active/active category. Then I saw some other set their as 50/25/25 and some other percentage. What are differences between those and what should my macro be?

I am most of the time sedentary with 1-2 days lightly active per week. I have Fitbit and Fitbit says my TDEE is around 1620-1700 weekly.

Have been reaching goal weight for a 2-3 months now, I am not trying to lose weight but trying to maintain instead. currently, by estimation....my body fat% is around 24.1 with lean body mass=77. With sedentary lifestyle, should I change my macro to something else or just sticking to 40/30/30 is fine?

Replies

  • staceypunk
    staceypunk Posts: 924 Member
    HI. I copied this info from another thread. May offer a bit of insight-


    responsew posted by user songbyrdsweet





    Joined Oct 2005

    Posts: 5,503


    Sat 04/06/13 09:32 PM

    I eat 25-30% fat and protein, and 40-45% carbohydrates. Each macronutrient has a recommended range and there are also recommendations for how you put them together. There are extremes at either end. Here is an overview:

    60% Carb, 15% protein, 25% fat - You'll see many endurance athletes eat this way. Many RD's/Nutritionists (not the same thing) recommend this because of the old adage that 'carbs give you energy' and 'protein stresses the kidneys.' Classic USDA recommendation.

    50C/30P/20F- A moderate version of the previous. I have eaten this way in the past when I was doing endurance activities like mountain bike racing and lots of running. Similar but with higher protein for better muscle repair and conversion to glucose if necessary.

    40C/30P/30F- This is also the Zone Diet. Lower carb for better insulin control, higher protein for muscle, higher fat to feel full. This is my personal preference.

    40C/40P/20F- Lots of physique contestants use this in the off-season and it's part of the Burn the Fat, Keep the Muscle plan. High carbs and protein to maintain muscle, low fat so you'll burn body fat.

    33/33/33- This is newer from what I've seen and it appears to be based off the idea that if you give your body equal parts everything, it will use what it needs and make the rest. Never tried it.

    10-20C/50-60P/20-40F- Variations of low-carb, high-protein. The general idea is that you don't ever want both high carbs and fat; either high-fat or high-protein and low carb.

    10C/30P/60F- Ketogenic diet. Discovered decades ago as a treatment for epilepsy in children and it resulted in rapid weight (not fat, but they didn't know that) loss. The idea is that you oxidize more fats when carbohydrates aren't present.

    Anyway, there are as many variations as there are people. This is just a snapshot of what's commonly used. Feel free to message me if you would like any more info. I am not an RD but I'm almost done with a PhD studying metabolism and that's what I base my choices on

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