Do you use the recommended macronutrients?

slb260
slb260 Posts: 52 Member
in Health and Weight Loss
For optimal weight loss, do you use the macronutrients provided by this web site, or do you adjust them in some way? I'm always within my calories, but not necessarily within the recommended macronutrients.

Replies

  • DemoraFairy
    DemoraFairy Posts: 1,806 Member
    I don't personally follow my macros much. I try to get enough protein, but that's it, and most days I don't manage it.

    A lot of people do follow their macros, but as far as weight loss goes, all that matters is calories.
  • F00LofaT00K
    F00LofaT00K Posts: 688 Member
    I increased my protein and fat by 5% and lowered my carbs by 10%. I have a very physical job where I lift and carry heavy things all day in a warehouse. I'm pretty sure my body needs a little extra protein. . . I also have trouble hitting my protein and fiber goals without working toward it. I always try to meet my protein and fiber goals at least. My calorie goal is 1600-1700 each day. It's difficult to hit each macro every day though so it is often imperfect. As long as I'm under the 1700 (or not much above it) I'm okay with that.
  • Iron_Feline
    Iron_Feline Posts: 10,750 Member
    I changed mine. This is an excellent thread about macros and setting them.

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

    :flowerforyou:
  • MyIrishSpirit
    MyIrishSpirit Posts: 43 Member
    I left the default settings because I don't know what I should change them to but I use them as a guideline. I changed Fiber to Sugar so I can see how much sugar I consume. I don't pay much attention if I go over on them, it helps me see what foods are very high in sodium and sugar which are the only two things I want to lower in my diet because I get headaches if I have too much.

    For the most part I try to hit or be under my calorie goal and eat all the protein (and then some) I should. For me, macros are a guideline and help me make better decisions (in theory :)
  • Francl27
    Francl27 Posts: 26,371 Member
    40% carb 30% fat 30% protein. Their protein goal might be fine for maintenance, but too low for weight loss... you need more protein to avoid too much muscle loss.
  • F00LofaT00K
    F00LofaT00K Posts: 688 Member
    I changed mine. This is an excellent thread about macros and setting them.

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

    :flowerforyou:

    Thank you so much for linking this. I've started to read it before but didn't realize that the second half was about macro nutrients. Just followed the advice in the article and changed my macros accordingly.
  • emboslice94
    emboslice94 Posts: 60
    I only aim for protein. The rest falls into place.
  • BigBrunette
    BigBrunette Posts: 1,543 Member
    At this point in my weight loss, I'm not paying attention to macros. I'm just focused on calories.
  • ninerbuff
    ninerbuff Posts: 48,990 Member
    I've always used a 30/40/30 approach with the exception when I competed.

    A.C.E. Certified Personal and Group Fitness Trainer
    IDEA Fitness member
    Kickboxing Certified Instructor
    Been in fitness industry for 30 years and have studied kinesiology and nutrition
  • SezxyStef
    SezxyStef Posts: 15,267 Member
    The settings here are minimum daily requirements (based on my understanding)

    I have adjusted mine based on my BF%...so my ratios are 45/30/25
  • BusyRaeNOTBusty
    BusyRaeNOTBusty Posts: 7,166 Member
    Protein:

    0.8 grams * body weight*(1-bodyfat percentage) to 1 grams* body weight *(1-body fat percentage)

    Fat:

    0.3 grams * body weight

    These are minimums. Once you hit those, you can fill in your calories with whatever (keeping micro nutrients in mind as well). And the body fat percentage doesn't have to be exact. A pretty broad guess works too.
  • slb260
    slb260 Posts: 52 Member
    Thanks everybody! I had been told by someone to keep my carbs and proteins almost even, and the fats way down. I do feel fuller if I make sure and eat enough protein. I'm going to read the thread linked here and see what it says.

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