How much do macros REALLY matter?
jennagoogles13
Posts: 266
I'm always within my target for fats, protein, carbs, etc. but it's usually pretty difficult to stay within these limits every single day. Now I know there will be some days when you're over, and some when you're under, and that it's important to look at your macros on a weekly basis instead of a daily basis, but when it comes down to it: how much do they really matter when it comes to weight loss?
I understand everyone has different circumstances (cutting, bulking, vegetarianism, diabetes, etc) but for an average person like me, who simply wants to lose weight and tone up, should I really pay as much attention to my macros as I do to my calories?
I understand everyone has different circumstances (cutting, bulking, vegetarianism, diabetes, etc) but for an average person like me, who simply wants to lose weight and tone up, should I really pay as much attention to my macros as I do to my calories?
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Anyone?0
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I'd like to know what people think too.
Everyone is always saying how important they are.
But i literally don't look at anything other than calories, cause that's the most important thing, right?
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yes, you should pay attention to them...
It is pretty tough to hit them exactly each day, so I try to make that I am in my percentages for the week ...
what is toning?0 -
If you are at your calorie goal and still feel healthy then I'd say you are right on track. I'm only half way to my goal and I too consider myself to be an average person who eats average to meet his calorie goal. From what I've read in the forums, you only need to pay attention to macros and further nit-pick your foods only if you wish to get super lean/ripped or have health issues. Just my two cents.0
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Unless you have some specific goal involving them, I wouldn't worry about it. Eat a variety of healthy food, and you'll be fine.
I don't even have mine displayed. I display fiber, minerals and vitamins instead.0 -
I pay attention to both calories and macro's as I am trying to go from almost 'skinny fat' to toned with a lower body fat %. My macro's determine what I snack on, and I kind of follow an 'if it fits your macro's' type diet.
I'd really like to hear opinions on this, though!0 -
How macro's effect someone's goals are based on the success of those goals and the macro percentages have only tagged along for the ride. Basically success determine macro's, not the other way around.0
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I'm not an expert sorry
but I think if you want to lose weight and tone up you will want to track in your calories, fats and proteins mainly, I don't know about your situation but let's say if you want to actually lose fat and gain some muscle to tone up you will want to eat less fats and enough protein to maintain your new muscle mass otherwise you will be like skinny fat. I hope this helps 
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They are important, however, treat your protein as a daily minimum, your fats as an average weekly minimum and your carbs are variable.
Simplistically:
Protein: muscle retention (combined with resistance training) while dieting
Fats: healthy body functions and hormonal balance
Carbs: energy0 -
For me, if I keep my protein above and my carbs below the recommended amounts I function better and lose weight better. I let the macros be a guide and then do what I have found works for me. I advise everyone to do the same!!! Do what works for YOU!!!0
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They are important, however, treat your protein as a daily minimum, your fats as an average weekly minimum and your carbs are variable.
Simplistically:
Protein: muscle retention (combined with resistance training) while dieting
Fats: healthy body functions and hormonal balance
Carbs: energy
Tagging0 -
For me, it's important. I've set my macros so that I can be sure I get enough fiber, protein and keep my sodium under control. Those are the main macros I pay the most attention to. I feel that it's not just the calorie count, but the nutritional value of those calories. Not everyone feels the same way, but I don't think the default values on MFP are enough protein. Everyone is different, but I think I've found the sweet spot for me... I feel better than I have in years and am steadily losing weight and gaining strength/endurance.0
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When I first started getting into the healthy lifestyle I just ate clean and made sure I am eating enough protein because without enough of it, muscle will have a hard time developing. I ate clean for a while without counting anything until I got very fit, but now I want to get more shredded so last week I finally started counting my macros but that's because I have a goal to get more shredded and I am pretty lean already.. I think if you are just looking to live fit and healthy, I say don't worry about it.. just eat whole foods and you will be fine. I managed to get in great shape without counting them, it's only when you have a certain goal you really want to reach and nothing else seems to work for your fat loss.0
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For the average person... I don't think all that much... Macros matter more depending on what your trying to achieve.. If it is too hard for you to stay on target, and you don't want to be keeping track of macros the rest of your life, I think it's better to just eat foods that are good for you instead.0
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They are important, however, treat your protein as a daily minimum, your fats as an average weekly minimum and your carbs are variable.
Simplistically:
Protein: muscle retention (combined with resistance training) while dieting
Fats: healthy body functions and hormonal balance
Carbs: energy
I follow this approach, and I feel better than when I don't.0 -
They are important, however, treat your protein as a daily minimum, your fats as an average weekly minimum and your carbs are variable.
Simplistically:
Protein: muscle retention (combined with resistance training) while dieting
Fats: healthy body functions and hormonal balance
Carbs: energy
Because it bears repeating several times.0 -
Basically just tightening up any softness and getting more muscle definition!what is toning?0 -
some say the body doesn't care about percentages but I personally think macros are very important and for fat loss go for high protein, moderate good fat and low carb.
To use an exaggerated example , if person A ate 100% protein over a month and another person B ate 100% carbs or 100% fat, both on the same daily calories at a deficit, person A would lose more fat.0 -
I don't even look at them. I eat healthy and a I take a multi-vitamin. As an average woman, as long as your body isn't protesting (i.e. fatigue, losing weight too fast, etc.) they aren't all that important...at least IMO. 0
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Macros are more important to me than overall calorie counting. 10% Carbs, 20% protein and 70% fat is the only way I lose at a decent clip and maintain reasonable insulin levels.0
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I am less concerned about my calorie intake. I track my sodium and potassium mostly. Everyone is different on what their goals are. My number 1 goal is to control my BP without medication. Once I learn how to eat properly then I will be more concerned about my calories, fat, carbs etc.0
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For me, it's important. I've set my macros so that I can be sure I get enough fiber, protein and keep my sodium under control. Those are the main macros I pay the most attention to. I feel that it's not just the calorie count, but the nutritional value of those calories. Not everyone feels the same way, but I don't think the default values on MFP are enough protein. Everyone is different, but I think I've found the sweet spot for me... I feel better than I have in years and am steadily losing weight and gaining strength/endurance.
Fiber and sodium are not macros... There are 3 macronutrients, carbohydrates, fats , and proteins. A macronutrient is a nutrient that provides calories. Salt is a mineral micronutrient and fiber is the non-digestible part of a plant.0 -
I eat 25% carbs, 20% protein and 55% fat.
I will go up to 30% protein and lower my carbs soon, but I want to do that more gradually.
IMO macros are important - if you eat 100% carbs you will gain weight even on an calorie deficit. I wish I could link the research but it's lost in my browsing history.
This is an example of a guy eating almost 6000kcal every day for 21days with high fat low carb diet and losing inches: http://live.smashthefat.com/category/food/5000-calorie-challenge/0 -
Bump0
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what is toning?
That would be GirlSpeak for Cutting I believe.0 -
There is going to be a lot of disagreement of what your macros should even look like, as in what % of each is "ideal." To me, that says that it's less important than a lot of people make it out to be. (True, you want to get enough protein, not too much carbs … but what exactly is "enough" or "too much"? I have yet to see agreement in the professional world, let alone here).
Weight loss comes down to thermodynamics - calories in vs calories out. Nutrition is important for overall health, we need vitamins and minerals, and fiber, protein, etc. But eating 40% protein vs 50% (or 30%) isn't necessarily going to stall you out.
Just my opinion
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They are important but I'd make the following claims:
-In internet arguments about macronutrients it will usually dive straight into stupidity where people discuss diets of singular macronutrients (which are fictional diets) and then take those statements to infer things about mixed diets that are false. (Example: if you eat 100% protein you cannot gain fat and therefore in a mixed diet, excess protein will not make you fat)
-In real world applications you're usually not talking about massive swings in macronutrients. Making a change of, say 30g cho for 30g protein may have a small but noticeable effect on various things whereas shifting 150g would make a larger difference. In most actual scenarios I wouldn't believe you're making massive changes to macronutrient intake.
That being said, I still believe monitoring macro intake is important for a variety of reasons.
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While I have a macro goal set for each, I really only care about protein. Once I've hit my protein target 120-160g daily (the minimum anyway) I let the rest of the calories land where they will. Some days are higher carb; some days are higher fat. Depends on the day, but always that protein target is my first and only goal aside from my calorie target.0
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There are many advantages to utilizing certain macros over others.
You have a physiological requirement for fat. That is a given. Protein has cellular repair functions. carbohydrates provide energy but it isn't as important as protein and fat is.
not all macronutrients are the calories they claimed to be.
protein foods have a higher satiation than most foods. the TEF is also 20-30%. lets say 25%. that means protein costs 1 calorie just to be metabolized. After protein becomes excess it is metabolized into glucose. which loses another 33% of the calories so it becomes 2. this is speaking based off of average. Not all protein is the same. animal protein is better for muscle repair and retention vs plant protein. Its the amino acid composition is what matters the most.
carbohydrates have a lower tef each g of carbs also hold 3g of water. so you can imagine why the illusion of fat loss works with atkins. Carbohydrates have also been associated with the increase of leptin in the system. This really only matters for leaner individuals. Carbs should be titrated to the type of activities/lifestyle you have. low carbs are also associated with poor performance
fat has 5-6% and fat is important for cellular function. fat is also the hormone and mood macro. if you go too low you can also get irritable/anxiety/ hormonal problems, etc
there is a lot more to this, I am just covering whatever is on the top of my mind0 -
yes, you should pay attention to them...
It is pretty tough to hit them exactly each day, so I try to make that I am in my percentages for the week ...
what is toning?
You know! Quit being silly.
Muscle tone is the state of muscle tension inside a muscle or muscle group when it is at rest. residual muscle tension or tonus ?0
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