Inputting Macros - can anyone help?

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Porcelaine22
Porcelaine22 Posts: 245 Member
in Food and Nutrition
My personal trainer has set me the goal of 1500 - 1600 calories a day but has also suggested I adjust my macros to the following:

Protein: 140g
Carbs: 180g
Fats: 40g

my question is how do I actually input these into my goals section on here?

Thanks for any help in advance :) xx

Replies

  • odddrums
    odddrums Posts: 342 Member
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    Are you using the website? From the home page go to Goals, then Change Goals [green button]

    The next screen select "custom" and hit continue

    adjust your percentages, yours sounds like 30% protein, 40% carbs, 30% fat, but just play around with it.

    Then save it and you're done!

    You can do this in the app too, check under your settings for a similar tab.
  • MinnieInMaine
    MinnieInMaine Posts: 6,400 Member
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    Hm, first of all, those numbers don't add up.

    There are 4 calories per gram for carbs and protein and 9 calories per gram for fat so:

    P 140g x 4 = 560
    C 180g x 4 = 720
    F 40g x 9 = 360

    Total calores = 1640

    Let's just say that's right...you can then convert to approx percentages by dividing the # of cal per macro by the total

    560 / 1640 = 34%
    720 / 1640 = 44%
    360 / 164 = 22%

    Then you can custom set your percentages as the PP instructed.
  • Porcelaine22
    Porcelaine22 Posts: 245 Member
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    Hm, first of all, those numbers don't add up.

    There are 4 calories per gram for carbs and protein and 9 calories per gram for fat so:

    P 140g x 4 = 560
    C 180g x 4 = 720
    F 40g x 9 = 360

    Total calores = 1640

    Let's just say that's right...you can then convert to approx percentages by dividing the # of cal per macro by the total

    560 / 1640 = 34%
    720 / 1640 = 44%
    360 / 164 = 22%

    Then you can custom set your percentages as the PP instructed.



    Thanks so much for your response! It has made so much sense to me what you have just said!

    So.... in your advice would I be best just cutting each by a couple of grams each for them to fit nearer 1500 cals?

    Say.......

    P 135g x 4 = 540
    C 175g x 4 = 700
    F 35g x 9 = 315

    Total calories = 1555

    or even lower, say.....

    P 132g x 4 = 528
    C 172g x 4 = 688
    F 32g x 9 = 288

    Total calories = 1504


    .........what would be best?
  • MinnieInMaine
    MinnieInMaine Posts: 6,400 Member
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    Just checked the custom goals and it turns out all this math doesn't matter as MFP won't let you get that specific anyway. The macros are in percentages and are in 5% increments so once you settle on a daily calorie goal the grams will go by what percentage you pick.

    As the PP said, you can go with the standard 40/30/30 (C/P/F), or even 40/35/25 which should come pretty close to what your trainer gave you for a breakdown.

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