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

24

Replies

  • wildboar1
    wildboar1 Posts: 88
    I have read some of you set yours to 40/30/30
    can you actually set the program to do those different ratios
    and if yes, HOW?

    MAIN PAGE > MY HOME > GOALS > go down to CHANGE GOALS > click CUSTOM

    customize it there.

    40/40/20 and 40/30/30/ are both popular.
  • Embera
    Embera Posts: 289 Member
    ok i need help im not sure if this is where i should post but ill give it a shot

    i have my goals set to 25 protein and 25 fat 50 carb

    that being said i never reach my protein goal do i need to adjust or idk i ate a big steak and a pork chop hoping to finaly reach it and i still haven't so idk what to do yes i know pork isnt that great but i was trying to finish leftovers from the other day

    i usally only have protein at dinner some times lunch it their are leftovers but ive never ben high on meat and nuts and supplements are expensive and i dont like eggs well mostly i dont like cooking eggs i usually over cook them to make sure their done
  • sharleengc
    sharleengc Posts: 792 Member
    I just stick to calories and that hasn't affected my progress. It was too much for me to try and track everything.
  • dixiewhiskey
    dixiewhiskey Posts: 3,333 Member
    I mainly focus on meeting or exceeding my calorie goal (by 200-300) but also pay attention to my protein macro.. I eat to reach that, everything else always falls into place.

    My macros are 40-30-30. The days I don't workout (possible 1-2 days out of the week), I usually don't try as hard to meet my protein goal but still consume 100g.
  • taso42
    taso42 Posts: 8,980 Member
    http://www.myfitnesspal.com/topics/show/819055-setting-your-calorie-and-macro-targets
  • VeinsAndBones
    VeinsAndBones Posts: 550 Member
    I believe calories are king for "weight loss" not "fat loss"... So macro's are for body recomposition.
    My macros are 35/30/35 cause I'm a sedentary lazy *kitten* ^_^ Also a well balanced diet is also easier to live by :P
  • Lt_Starbuck
    Lt_Starbuck Posts: 576 Member
    categories FO SHO

    aim for 105-130 grams of protein

    100g of carbs

    and selective on my Fat

    tight on Sodium and Dairy
  • fishgutzy
    fishgutzy Posts: 2,807 Member
    Mine is set at 55 for fat, 25 for protein and 20 for carbs. I have to do a better job keep carbs at or below target even if my net for the day is below target. I tend to plateau when I don't keep that down.

    We are all different. Not everyone is carb sensitive. I could never succeed if 30+% of my calories came from carbs. Even when I get to my goal weight, I can't increase the carb percentage.
    It is not hard to keep and maintain lower carbs. By that I mean <100g. I love a 1000 calorie cheese burger salad. :bigsmile:
  • krickeyuu
    krickeyuu Posts: 344 Member
    Calories in vs. caloires out are all that is required to lose weight, but if you want to feel good and be healthy is pays to keep an eye on your macros. Protein, fat and fiber keep you full. If you have a health reason you can also monitor sugar or sodium. I have had so many positive results from upping my protein and lowering my sodium.

    I set mine to my minimums/maximiums and work very hard to meet those. I go for 80% calories meeting macros and then 20% (exercise) calories for treats. Protein minimum LBM *.7 or .8, fat minimum LBM * .5, fiber >25g, sodium <=1500mg, I almost never go over on carbs.
  • Riemersma4
    Riemersma4 Posts: 400 Member
    Firs step is QUANTITY - Total cals
    Second step is QUALITY - Macros
    Third step is PRECISION - Micros

    Good luck!
  • stephanj
    stephanj Posts: 898 Member
    For me the macros matter A LOT. Mostly it's about managing my hunger and cravings - if I eat too many carbs, I am starving. If my macros are balanced, my blood sugar is on an even keel and I can go hours without being hungry.
    I think it depends on the person. I think MFP's recommendations are not ideal though. I eat waaay more protein.
  • fishgutzy
    fishgutzy Posts: 2,807 Member
    CICO is not true for everyone. If it were, the content of calories wouldn't make a difference. But for me is does.
    There is plenty of science to back this up.
    Unless I am starving myself with something less than 800 calories a day, I don't lose weight if a third is from carbs.
  • chels0722
    chels0722 Posts: 465 Member
    For those of you using the 40/30/30 ratio, how much fiber are you supposed to get a day? I've been looking for this answer and can't find it. Thanks!

    It is recommended 35g of fiber a day for weight loss. No more than 50g though or it can have adverse effects
  • pam4413
    pam4413 Posts: 19 Member
    When I did a 40/30/30 diet I lost weight. carbs/protein/fat. Need to get back tothose basics. I was never hungry or tired.
  • stephanj
    stephanj Posts: 898 Member
    For those of you using the 40/30/30 ratio, how much fiber are you supposed to get a day? I've been looking for this answer and can't find it. Thanks!

    I eat at this ratio, and try and eat over 25g fiber (35 would be ideal) I include a lot of flax and chia because they provide lots of fiber without having to add tons of carbs.
    categories FO SHO

    aim for 105-130 grams of protein

    100g of carbs

    and selective on my Fat

    tight on Sodium and Dairy

    Roger that, Starbuck.
  • lexherrera
    lexherrera Posts: 56 Member
    I set my carb/protein/fat to 45%/30%/25% and I mostly pay attention to calories and protein, I don't mind if I don't hit my carb macro on rest days.
  • AnnMombourquette
    AnnMombourquette Posts: 66
    I tend to stay within my calories but I don't follow the guidelines for carbs/protein, etc. As a diabetic I find too many carbs such as breads, pototos, rice and pasta don't agree with me and I'm hungry on top of that. I eat more than my alloted protein which satisfies me and keeps me full and doesn't play havoc on my sugars. I use it as a guideline and keep within my calories.
  • DaBossLady24
    DaBossLady24 Posts: 556 Member
    I try to stick to 40C/30P/30F and focus on staying within or around my TDEE. I focus on fiber intake more than I ever did before.

    In short, I try to focus on all of the above, but don't kick myself too hard for slipping every once in a while.
  • randrews0407
    randrews0407 Posts: 216 Member
    I have mine set to 40 / 30 / 30 - carb, protein, fat - but aim for 40 / 40 / 20. I try to get fiber up to 20 and keep sugar below 30 (but I usually fail miserably at that).
  • yocupcake
    yocupcake Posts: 32
    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.
  • nolachick
    nolachick Posts: 3,278 Member
    I care, looking to learn! thanks

    me too. also wanna know what this ketosis thinga-magig is all about :glasses:
  • nolachick
    nolachick Posts: 3,278 Member
    For those of you using the 40/30/30 ratio, how much fiber are you supposed to get a day? I've been looking for this answer and can't find it. Thanks!

    i'm doing 25g fiber right now. I had to manually enter it in.
  • nagniho
    nagniho Posts: 132 Member
    I monitor both calories and Macros. I am set at 40-30-30. With this I also monitor my fiber. However, I have yet to find a definitive answer whether in my 40% carbs should I be tracking net carbs which is Carbs minus fiber or total carbs?

    So, for example if yesterday I ate 150gms of carbs and my fiber intake was 30gms, so was my total carb intake (in the 40-30-30 ratio), 120 gms or was it 150gms....?

    Can anyone help...Dan??

    Thanks
    Niva
  • _the_feniks_
    _the_feniks_ Posts: 3,412 Member
    I aim for .8-1g of protein per LBM, .45g of fat per LBM and the remaining percentage filled with carbs.
  • fanceegirl75
    fanceegirl75 Posts: 620 Member
    Now that I have lost the majority of my weight and I am in a different phase of this journey for myself I'm focusing more on weight training, building muscle & losing the last 15 or so pounds. My macros are very important to me. I do 45%c/35%p/25%f. I've increased my calories but do watch them as well.
  • nolachick
    nolachick Posts: 3,278 Member
    Now that I have lost the majority of my weight and I am in a different phase of this journey for myself I'm focusing more on weight training, building muscle & losing the last 15 or so pounds. My macros are very important to me. I do 45%c/35%p/25%f. I've increased my calories but do watch them as well.

    love your ticker! hahah i may have to steal it! :wink:
  • Wade406
    Wade406 Posts: 269 Member
    curious what the 'pros' have to say about macronutrient ratios based on body type ie mesomorph, ectomorph, endomorph.

    example of the theory: http://joesephtyler.blogspot.ca/2009/04/macronutrient-ratios-by-body-type.html

    fact or fiction? please weigh in.

    That guy isn't a pro. He's a guy who writes a blog and has an opinion. That's what I am.
  • fanceegirl75
    fanceegirl75 Posts: 620 Member
    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.

    So you're only consuming 20g of protein? That isn't going to do your body justice. Sorry!
  • fanceegirl75
    fanceegirl75 Posts: 620 Member
    Now that I have lost the majority of my weight and I am in a different phase of this journey for myself I'm focusing more on weight training, building muscle & losing the last 15 or so pounds. My macros are very important to me. I do 45%c/35%p/25%f. I've increased my calories but do watch them as well.

    love your ticker! hahah i may have to steal it! :wink:

    :laugh: Go for it hun! :drinker:
  • dixiewhiskey
    dixiewhiskey Posts: 3,333 Member
    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.

    So you're only consuming 20g of protein? That isn't going to do your body justice. Sorry!

    Wow, that's worse than MFP recommendations :laugh:

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