how do i calculate my macro goals?

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felcandy
felcandy Posts: 228 Member
in Food and Nutrition
Yep that's it

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  • TinkrBelz
    TinkrBelz Posts: 888 Member
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    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
    felcandy Posts: 228 Member
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    I meant how do you figure what they should be
  • carrie_eggo
    carrie_eggo Posts: 1,396 Member
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    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
    felcandy Posts: 228 Member
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    What is "lean body mass"
  • felcandy
    felcandy Posts: 228 Member
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    Is that how much I would weigh under a normal BMI?
  • strawberrie_milk
    strawberrie_milk Posts: 381 Member
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    1g protein per pound, then make your carbs and fat whatever you want.
  • _greeneyedgirl_
    _greeneyedgirl_ Posts: 84
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    *eating popcorn while I wait for the answers*
  • gp79
    gp79 Posts: 1,799 Member
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    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
    gp79 Posts: 1,799 Member
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    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
    Dave198lbs Posts: 8,810 Member
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    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
    felcandy Posts: 228 Member
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    Thank you! That was very helpful. Now I just needa find out how to do body fat %
  • BethAnnRichmond
    BethAnnRichmond Posts: 20 Member
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    From your profile pic, it leads me to believe you know what you are talking about! Thanks - will give this a try! :)
  • ninerbuff
    ninerbuff Posts: 48,695 Member
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    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
    knwitall Posts: 420 Member
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    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

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