Macro calculation

splashblob

I am thinking to change up my macro setting. Previously when I was trying to lose my weight, it was 40C/30P/30F and when I reached my goal weight it's 50C/25P/25F. However, later I am told that it should be base from body fat percentage so I am not sure is my current macro setting is the right one for me.

I am 5'3 tall, my body fat is 24% and my goal for now is maintenance-not looking to lose weight nor bulking.
My activity level is sedentary.

What should I set my macro at for maintenance?

Jaxter888

Although MFP can only deal in ratios of C/P/F... you should ideally work with absolute figures and tinker the ratios so they equal that roughly... ideally you should get around 0.8x your bodyweight in lbs of dietary protein in grams... and 0.4x your bodyweight in lbs of dietary fat in grams...

So if you weight 150lbs... protein should be 0.8x150= 120g... and fat should be 0.4x150=60g

Tinker the ratios so that is what your macros equal... carbs will be the rest.

you can have more protein or fat if you want.

ultimately, what will determine your weight will be CALORIES though... not really your macros.

splashblob

This is a part that make me got confused too because some sources states that it should be lb per lean body mass, then some says it is per body weight. So I don't know which is the right criteria for setting up my macro right.

shutupandlift13

Protein:
0.8g per lb of BODYWEIGHT
OR
1-1.5g per lb of LEAN BODY MASS (on the higher end if you are strength training preferably)

Fat:
0.3g per lb of BODYWEIGHT as a minimum

Carbs:
Purely preferential, hit your fat and protein, fill the rest in however you like

I personally tweak the percentages so that the minimums for protein and fat are set as my goal, then plug the rest of my calories in as carbs. They may end up being carbs, they may not, but at least that way I have an accurate goal to hit for protein and fat.