Percentages for macros, micros.

I'm trying to find similar answers. There a few online calculators but for a noob such as myself I really dont understand how to break it down and then more importantly execute.

Mine is set at 40/30/30 (c/f/p) as well and I'm finally getting rid of the last bit of belly fat...it's been a month since I started really keeping track like this and I'm happy with the result.

So I red that for fat loss my macros should be 50carbs 35protein and 15fats.

Build your diet with your protien first. 1gr per 1lbs of lean body mass is about right. For alot of women that is 90-120 grams of protien a day. Your body needs fats to process your food, to little fat and your body can struggle. 20% is about the lowest number I would shoot for. The problem is 1 gr of fat is 9 cal, where 1gr carb = 1 gr protien = 4 cal. So, you can eaisly go over your daily calories if you have too much fats. Then round out the diet with carbs (or more protien and fats).

Fat loss is due to a calorie deficit, plan a simple (but hard to do.) Protien combined with lifting heavy will help you peserve your muscle mass will eating at a deficit.

The fat seems low. I second, IIFYM.

JSulli4 wrote: »

Does My Fitness Pal count carbs net of fiber? I find my carbs run high each day due to eating healthy carbs (oats, apples, blueberries. Etc…) and I would think I should get credit for the fiber?the net carbs should be considered in my 25C/35F/40P percentages.

Premium MFP will subtract fiber from carbs to show net carbs. Free MFP doesn't.

I used different macro percents than you while losing (let alone now in maintenance), then close to MFP's 50% carbs default, usually around 150g carbs most days, very little from added sugar. I lost weight fine, and have maintained fine for over 8 years since, now eating more like 225g+ carbs most days.

People who are diabetic or insulin resistant need to manage carbs carefully, but carbs are not the devil. If you're diabetic/IR, you may need to be concerned. If you're not, or you are but your blood sugar is reasonably stable eating as you are, it may not be necessary to worry. Get an adequate minimum of protein, enough healthy fats, eat the health-promoting carbs.

MFP - even free MFP - does track fiber. You can see it in Nutrients, among other places. You can even give it a column in your food diary by swapping out some column you care less about, and swapping in fiber. I swapped out sugar, since that's already included in carbs, and I don't eat much added sugar. YMMV.

Best wishes!

yirara wrote: »

This however

AnnPT77 wrote: »

JSulli4 wrote: »

Does My Fitness Pal count carbs net of fiber? I find my carbs run high each day due to eating healthy carbs (oats, apples, blueberries. Etc…) and I would think I should get credit for the fiber?the net carbs should be considered in my 25C/35F/40P percentages.

MFP - even free MFP - does track fiber.

Provided fiber is available on the food label. Oddly, the country I'm in currently hardly ever provides fiber information on food labels. It's really odd. And even if it's there, the person who made the database entry will have to have added fiber. Some people don't care.

Yep, true for any nutrient, or calories. Pick misleading, inaccurate or incomplete food entries from the crowd-sourced international database, get inaccurate results.

Good point.