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Macros Ratio, what should it be and how do I set it?

ctpeace
ctpeace Posts: 327 Member
edited January 23 in Food and Nutrition
Ive heard different Macro Ratios, and I'd love to hear your opinions (I'm mainly a runner, trying to lose fat and trying to get myself into the gym to lift).
I'm currently always under on carbs (but over on sugars, usually double what MFP set it at) and over on protiens, sometimes almost double.
Also, is there a way to set those percentages on MFP, since I'm not really sure what it has me set at right now? If not, what's the easiest way to monitor this without whipping out the calculator at the end of every day?

Replies

  • AmyRhubarb
    AmyRhubarb Posts: 6,890 Member
    I set my macros (and my calorie goal) according to the info in this topic: http://www.myfitnesspal.com/topics/show/974889-in-place-of-a-road-map-short-n-sweet That's the short version, I believe it has a link to the full version of the plan.

    Anyway, my macros are at 40/30/30 carbs/fat/protein, and it has been working well for me for over a year now, even though I rarely hit my full protein goal, and often go over in carbs & fats. :tongue: Most of my fats are good ones though, from nuts, olive & coconut oils, avocados, etc.

    Sounds like we have similar goals - I run 3days a week, do strength (at home with dumbbells at the moment, no $$ for gym or full weights right now) the other 3, and my goal is to lose the fat & keep the muscle.

    Hope that helps!

    Edited to add: To customize MFP you click GOALS > CHANGE GOALS > CUSTOM > CONTINUE...
  • Danielle_Style
    Danielle_Style Posts: 90 Member
    This has been on my mind too as I've been reading about The Zone Diet (not a diet in the strictest sense - more like a nutritional plan). It seems like the 40/30/30 is a good moderate approach that will force you to eliminate the refined carbs if you want to stay under and force you to add in more lean proteins, thus making you more satisfied.

    I've only been eating like this for a few days, but already I notice a huge increase in my satiety levels. I think this ration works out best, though, if you stay away from refined carbs such grains. I like what Barry Sears (founder of the Zone) says about treating them like condiments - so they aren't forbidden, but you come to realize that they really belong at the top, not the bottom, of the food pyramid.

    And FYI, I'm not trying to sell The Zone diet to you. I think the diet is a little too wary of certain fats (red meat) for example. But it's a good place to start in understanding where your macros should be.

    From what you describe about how you land every day, it sounds like you're already eating like this for the most part.

    I'd go ahead and make the switch. You change them on "Home >> Goals >> Manually Set Goals". Best to you!
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