Macros and Micros? Whaaaaa?????

Chrissysftns
Chrissysftns Posts: 113 Member
in Health and Weight Loss
Hey Guys!

So, I'm really wanting to buckle down on clean eating and start dropping some weight!!

Following MFP's caloric guide isn't getting me too far in terms of weight loss. I hear people speak often About Macros and Micros? Am I saying this right?

ANyways, could someone break it down for me? What I need to do in order to hit the target?
I'm lost and need some help.

THanks!!!

Replies

  • Spartan_Maker
    Spartan_Maker Posts: 683 Member
    MACROS: carbohydrates, protein, dietary fat, and alcohol (if you so partake).
    MICROS: Essential vitamins and minerals.
  • HummingbirdsStayActive
    HummingbirdsStayActive Posts: 72
    bumping for myself!
  • Glowbee
    Glowbee Posts: 68 Member
    Macronutrients!

    There are three, and here they are: Protein, Carbs, and Fats!

    These are your golden triade to nutrition, and if you want to eat clean, these are the three portions you should pay attention to, to have a well balanced meal.

    Generally, you should always have these three on your plate.

    Here is a well rounded meal sample by macro break down:
    Lean protein: Chicken, Fish, (Tilapia, Salmon) lean ground turkey
    Carb: Quinoa, Brown Rice, Sweet potato
    Healthy fat: Avocado, nuts, (salmon is also a protein source AND has healthy fats, yay!)

    Make sure to round it off with a large portion of fibrous veggies, (broccoli, spinach) and you are good to go!

    For more help and understanding with this, I recommend reading Tosca Reno's clean eating books, and also this blog:

    http://muffin-topless.com/

    Good luck!
  • Chrissysftns
    Chrissysftns Posts: 113 Member
    great INfo! Thanks!!:smile:
  • Alta2000
    Alta2000 Posts: 655 Member
    Hi, can I ask about the following from a different thread, whether that's valid? I liked the quick and rough calculation to do.
    Track your macro nutrients (Fat, Carbs, Protein). To figure out your maintenance calories take your body weight and multiply it by 14-16. Since you are active throughout the week you should try 15. For example, 120 x 15cal = 1800. To lose 1lb a week you want to be in a caloric deficit of 500 calories per day. (3500 = lb). Now that you have your maintenance calories, you need to figure out F, C, P. Go with 1 gram of protein per lb of body weight. Each gram of protein is 4 calories. Example, 120g of protein = 480 calories. Next, you want to figure out your fats. To do that you take your calories for example, 1300, and multiply it by 0.25. So 1300 x 0.25 = 325 calories. Each gram of fat is 9 calories therefore 325/9 = 36. Then take your protein and fat calories and subtract it from your maintenance calories. Example: 1300- 480 - 325 = 495. The remaining calories will be your carbs. Each gram of carb is 4 calories therefore 495/4 =124. So for this example the macros would be 120g protein, 42 Fat, 124 carbs. To have the best results, do not eat the calories you have burned during a workout. If you feel extremely hungry then maybe have an extra 200 calories on the days you work out. Have a 'cheat meal' once in awhile to keep yourself satisfied. Some times the calories will not match up exactly with the macro nutrients but do not worry about the calories too much, focus on the macros. This really works.
  • BarackMeLikeAHurricane
    BarackMeLikeAHurricane Posts: 3,400 Member
    Everyone should read this: http://www.myfitnesspal.com/topics/show/911011-calculating-calorie-macronutrient-needs?page=1#posts-13821336

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