PLease help me with MACRO's :-)

lbpslah
lbpslah Posts: 35 Member
in Health and Weight Loss
Will someone please point me in the right direction to find out how many macros I need to eat, PRETTY PLEASE, I have looked online for a special formula, but it seems to come out weird, like one said I needed to eat 740 calories (at least that is how I gathered it!?!?!) I can't live on 740 cals!! I weigh 147, 5'4.5", THANKS SO MUCH for any help!!!! IF some has a website that they have used and seemed right, I'd love to find it!

Replies

  • Jonesie1984
    Jonesie1984 Posts: 612 Member
    I think you have "macros" and "calories" mixed up. calories are the amount you should be consuming daily (which is no where near 740!!!) macros are break downs of nutritients by percentages- Fats, carbs, Protein, and Fiber...You're going to get a ton of different recommendations but basically you want to eat enough protein to support lean body mass to preserve muscle and continue to eat at a calorie deficit if your goal is to lose weight.. I would do some reading online to research it or go to sara or sidesteels page (you can search them in find members) and read the information in their group. Great place to get started. :smile:
  • haanmom
    haanmom Posts: 90 Member
    Are you trying to find help with macros (protein, carbs, fat) or how many calories you need? The number of calories you need, and the macro %s you are aiming for will determine how much protein, carbs and fat you are aiming for.

    To figure out your calorie requirement, you can do a google search to calculate your TDEE. Many here who are trying to lose weight aim for about TDEE-20% in terms of calories per day.

    As far as macros go, there are lots of different ways you could do that, but really it is about finding a balance that works for you. I set my macros at 40%carbs/30%protein/30%fat and have been successful with that. Others use different ratios. One tool that I found interesting - but probably isn't scientific - is the Hauser Diet Quiz related to metabolism types. It supposedly helps determine your metabolism type and then recommends a macro breakdown. I took it out of curiosity and it recommended the macros I have been successfully using.
  • XXXMinnieXXX
    XXXMinnieXXX Posts: 3,459 Member
    Go to fat2fit radio... Find calories.

    Macros... 35‰ carbs (max)
    35% fat
    30% protein

    Home, goals, change goals...

    Worked got everyone I know who tried it. (many!)

    Zara
  • ahemming1
    ahemming1 Posts: 93 Member
    I think it was Sara who posted these on another forum just the other day. I saved them. Hope it helps.

    http://www.myfitnesspal.com/topics/show/819055-setting-your-calorie-and-macro-targets

    http://www.exrx.net/Calculators/CalRequire.html

    Just found this from Helloitsdan, too. Refers to the Fit2Fat ratios.

    http://www.myfitnesspal.com/topics/show/654536-in-place-of-a-road-map-2-0-revised-7-2-12
  • SpecialSundae
    SpecialSundae Posts: 795 Member
    Will someone please point me in the right direction to find out how many macros I need to eat, PRETTY PLEASE, I have looked online for a special formula, but it seems to come out weird, like one said I needed to eat 740 calories (at least that is how I gathered it!?!?!) I can't live on 740 cals!! I weigh 147, 5'4.5", THANKS SO MUCH for any help!!!! IF some has a website that they have used and seemed right, I'd love to find it!

    I base my macros on my body mass and approximated body fat percentage and my calories on my activity levels.

    I weigh 156lb and my body fat percentage (according to my highly inaccurate scales) is around 35%. Therefore my lean body mass (total body weight minus the fat) is around 101lb.

    I eat at least 1g per lb of lean body mass of protein - therefore aiming for a minimum of 101g per day.
    I eat between 0.35g and 0.5g per lb of total body weight of fat - therefore aiming to eat between about 55g and 78g of fat a day
    Whatever is left over in my calorie goals goes to carbs. I usually eat between 100g and 200g a day.

    My daily activity levels (currently I'm only lightly active due to leg injuries, usually very active and exercising 6 days a week) set my calorie goals. Usually I aim for 1900 calories a day for weight loss, although currently I'm eating that for maintenance due to injury.
  • lbpslah
    lbpslah Posts: 35 Member
    Thanks guys so much for all your help. THis is a truely helpful site!!!
  • leighann881
    leighann881 Posts: 371
    You are right on track with where I am. I entered my goals as 1380 cal, 30% Fat, 30% Protein and 40% Carbs. I eat back my exercise calories.

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