My problem with counting macros...
JessieNeutronGirlGenius
Posts: 268
What I don't understand rather is how it all fits...
How can I eat x amount of carbs, fat and protein while staying under the calorie limit that is given to me...does it all just magically work or is it something else? I don't know why counting macros confuses me so much but it does. I want to start tracking it because I have heard that it is less obsessive than counting calories but I feel like I just don't understand how to track them (obviously plug them into MFP) but how does it all add up, obviously each thing I eat I have to count it's calories, protein, carbs and fat right? How does one eat lets say a poptart, a slice of pizza, and a salad and have it fit their macros and lose weight?
How can I eat x amount of carbs, fat and protein while staying under the calorie limit that is given to me...does it all just magically work or is it something else? I don't know why counting macros confuses me so much but it does. I want to start tracking it because I have heard that it is less obsessive than counting calories but I feel like I just don't understand how to track them (obviously plug them into MFP) but how does it all add up, obviously each thing I eat I have to count it's calories, protein, carbs and fat right? How does one eat lets say a poptart, a slice of pizza, and a salad and have it fit their macros and lose weight?
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Replies
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Try plotting out a day in advance. Say you know you want pizza for lunch, plug that in and you really would like to have eggs, toast, bacon for breakfast, add that.. then look at the macros, see what you're lacking, and fill in the blanks until you have it close to what you need on each.0
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That makes sense but what doesn't is how does it all fit within the calorie limits...it doesn't I wouldn't think (not saying I'm right) but how does it if I have pizza and etc..0
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Pick which one you want the most that day and work around it. You may not be able to it all three within your calorie and macro requirements. Next day, pick another.0
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Let's say you have a calorie limit of 2000, a carb limit of 50, protein of 25, and fat of 25.
You have a pizza worth 1000 calories, 20 fat, 5 protein and 15 fat.
That means you have 1k calories remaining. And of those 1k calories, you need to make sure you get 30 more grams of carbs, 20 more of protein, and 10 more from fat. You look at macros of something before you eat it to make sure it fits. Calories are "made" of carbs, proteins, and fats. Carbs have 6 calories/gram, same with protein. Fat has 9 calories/gram. Does that make sense?0 -
That does thank you! So no matter what the x number is for carbs, fat and protein it is going to fit my calorie limit0
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Exactly! It's all based on what you enter in for how many calories a day you consume, and what percentage of your calories should come from carbs/proteins/fats.0
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That does thank you! So no matter what the x number is for carbs, fat and protein it is going to fit my calorie limit
Only looking at Carbs/Fat/Protein isn't automatically going to make it fit into your calorie limit.. Is that what you're asking?0 -
Let's say you have a calorie limit of 2000, a carb limit of 50, protein of 25, and fat of 25.
You have a pizza worth 1000 calories, 20 fat, 5 protein and 15 fat.
That means you have 1k calories remaining. And of those 1k calories, you need to make sure you get 30 more grams of carbs, 20 more of protein, and 10 more from fat. You look at macros of something before you eat it to make sure it fits. Calories are "made" of carbs, proteins, and fats. Carbs have 6 calories/gram, same with protein. Fat has 9 calories/gram. Does that make sense?
Pretty much this, except protein and carbs are only about 4 calories each.0 -
1g of fat = 9 calories
1g of carb = 4 calories
1g of protein = 4 calories
It really is a science.0 -
As long as she follows the recommendations for carbs/fat/protein, and doesn't go over on them, she will stay in her calorie limit.That does thank you! So no matter what the x number is for carbs, fat and protein it is going to fit my calorie limit
Only looking at Carbs/Fat/Protein isn't automatically going to make it fit into your calorie limit.. Is that what you're asking?0 -
As long as she follows the recommendations for carbs/fat/protein, and doesn't go over on them, she will stay in her calorie limit.That does thank you! So no matter what the x number is for carbs, fat and protein it is going to fit my calorie limit
Only looking at Carbs/Fat/Protein isn't automatically going to make it fit into your calorie limit.. Is that what you're asking?
This. According to how MFP works, the macros are a percentage of total calories. If you hit your goal each macro you should hit your total calorie goal.0 -
It's basically math, but figuring out how you get it all to fit without going over one macro or another can be challenging. Which is the reason I don't always pay attention to macros with the exception of protein.
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Been in fitness for 30 years and have studied kinesiology and nutrition0 -
I like this article that covers macros. It covers much, much more if you go back to previous posts or move forward, but what I linked is just the macros section.
Basically, you will have a set amount of protein and fat depending on your LBM. Your activity level can determine your carbs which is the variable in the equation. You still can overeat if you aren't careful, but if you calculate your protein and fat (Protein = 1g/lb of LBM and Fat = .4g/lb of LBM) at a percentage of your calories, then you can work your way to how many carbs you need.
I think it's important to know your calorie limit for fat loss at first, but if you don't like counting calories, then you can just track macros after that.
Here is the link: http://rippedbody.jp/2014/01/16/nutritional-hierarchy-importance-macros-fibre-alcohol/0 -
1g of fat = 9 calories
1g of carb = 4 calories
1g of protein = 4 calories
It really is a science.
This. If you focus on macros and ignore calories, you will be in range. Go to your diary, look at your totals for the macros a day, and multiply them all by the correct numer above. The result should be fairly close to the total calorie you consumed that day (it won't match 100% due to rounding (sometimes very generous) on labels.0 -
I would suggest looking at your diary to see where you're having issues with your macros. You may need to adjust the TYPES of foods you're eating in order to get appropriate nutrients while staying in your calorie budget. People typically do not have issues getting enough carbs but struggle with getting enough protein. What you want to do in a situation like that is look for foods that are more protein-dense - that is, the majority of the calories in the food are from protein rather than from carbs. For example, while macaroni and cheese does have some protein, it's also going to have a lot of carbs and fat, which are high in calories; a meal of baked fish fillet and vegetables will be very high in protein, but won't be too high in calories so long as you're not drenching your dinner in butter.0
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These are all great thank you!0
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Pre-log the day before. Play around, see what works and what doesn't. It'll make sense when you see it in action
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It's not SO SO complicate, yet it is. I started this macro thing about a week ago, it's taking time to hit my targets everyday, but I'm trying. I can have 175 Protein, 175 carbs, 39 grams of fat, and 1500 mg of sodium each day. I eat eggs and oatmeal or sweet potatoes for breakfast, try t get carbs and protein in for lunch, and protein in at dinner. I also get 1 or 2 protein shakes in each day as a snack, or a bowl of high protein cereal with skim milk. Next time you're n the grocery store, pay abit more attention to the protein and fat content of meats ( I find the ground lean chicken is a goo source of protein, very little fat), car contents f vegies, and the protein/fats/carbs in your snacks. Track what you eat for few days, and as you go along, you'll see you trends, and determine what needs to go.0
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1g of fat = 9 calories
1g of carb = 4 calories
1g of protein = 4 calories
It really is a science.
This. If you focus on macros and ignore calories, you will be in range. Go to your diary, look at your totals for the macros a day, and multiply them all by the correct numer above. The result should be fairly close to the total calorie you consumed that day (it won't match 100% due to rounding (sometimes very generous) on labels.
If you've got your macros set appropriately, the calories will fall in line. (As stated above.) Focus on macros if you're doing macros.0 -
I've just found this whole counting macros things. I went to IIFYM calculator and calculated 208 Carbs, 131g protein, 42g fat, 32-38g fiber and total calories 1737. I'm trying to set up my fitness pal account to ensure that I don't go over my limits but when I manually put them in there, it changes the other #s. Are there other calculators that you guys use or is there a way to calculate on mfp? I appreciate the help, I'm excited to try this and see if it helps w/ weight loss.0
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For example, my goal is 208g carbs. I put in a piece of whole wheat bread at 15g but when I look at the pie chart it says that's 75% of my daily goal of carbs...am I inputting the #s incorrectly? I apologize to bug everyone w/ questions, just trying to do this thing right! 0
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I set my my fitness pal to zero- no targets no goals, so when I enter it I can see exactly what I've had with no other figures making it confusing. If you know your targets then just stop entering foods when they are met.0
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Thank you! Have you noticed a difference since counting macros? Were you ever a calorie counter only? I am new to it & wondering what results are like, it almost seems too simple? But I also haven't started it lol0
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