Macros for Weight Loss?

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missjazminenicole
missjazminenicole Posts: 379 Member
edited March 7 in Food and Nutrition
Okay, so originally I was using my samsung app for tracking my calories and exercise and using MFP for the community aspect. I recently switched over completely to MFP because I believe that it's more detailed and I'm interested in my nutrition. I am 5'4 and 209 at 23. I am trying to get down to 145-165 (I'll decide when I get there). I am doing bodypump twice a week and I've been told that macros has to do with cutting for lifters. Is this something that aids in weight loss? How does this benefit my nutrition? What should I have mine set at? I have mine set at 40% carbs, 30% fat, and 30% protein. This ends up being 120g carbs, 40g fat, and 90g protein. I have only set it to this because I've seen that others have set it to this. Is this right for trimming down? Can anyone explain this to me so I know what I'm doing? I've mastered eating below a deficit consistently for the past month. My diet consists of mostly veggies, then lean protein, then good fats (Avacado, olive oil, coconut oil) and I keep whole grain to a minimum if I do have bread or grains. I just felt like this was something I could possibly advance to if it will help me on my weight loss journey.

Replies

  • ndj1979
    ndj1979 Posts: 29,136 Member
    calorie deficit for weight loss; macros are for body composition ....for now, you can just eat in a deficit and not worry so much about macros ...however, if you want to go into MFP custom settings you can put them at 35% protein, 35% carbs, and 30% fats...getting a good amount of protein in will help keep muscle mass loss to a minimum....
  • missjazminenicole
    missjazminenicole Posts: 379 Member
    ndj1979 wrote: »
    calorie deficit for weight loss; macros are for body composition ....for now, you can just eat in a deficit and not worry so much about macros ...however, if you want to go into MFP custom settings you can put them at 35% protein, 35% carbs, and 30% fats...getting a good amount of protein in will help keep muscle mass loss to a minimum....

    Thank you! Will this help me lean out at all?
  • janturn
    janturn Posts: 1 Member
    Google the Keto calculator if you really want to drop the fat quickly. I use the one on the Ruled Me website. It's an easy one and has worked great for many people. Just a suggestion. I know the Ketogenic diet is not for everyone.
  • SonicKrunch
    SonicKrunch Posts: 192 Member
    I personally use a high protein 40/25/35 myself(Pro/Carb/Fat) split. I do believe macros will help anyone to ensure they are getting the proper nutrition. I mean you could set your calorie goal at 1600 and then just have 1600 calories of fat and carb. You will still lose weight if that's lower than your TDEE(don't worry about the names, it's essentially the calories you need to eat to maintain your current weight with current activity level as well) but you will not feel good long term, nor will you be able to stick with it.

    Walking is a great way to start your journey. High pace 3.5-4mph for 30 minutes a day minimum. If your knees are ok a good couch to 5k jogging routine will really jumpstart your loses. They are also free, minus the shoe purchase. If you have a gym membership, I recommend doing StrongLift 5x5. For form I recommend watching Mehdi's videos or Alan Thrall on Youtube.

    Muscle helps to burn the fat you have, essential fats like you are doing now will help your skin from getting too loose(with lots of water too).
  • missjazminenicole
    missjazminenicole Posts: 379 Member
    janturn wrote: »
    Google the Keto calculator if you really want to drop the fat quickly. I use the one on the Ruled Me website. It's an easy one and has worked great for many people. Just a suggestion. I know the Ketogenic diet is not for everyone.

    It says to do 20g net carbs, 70g protein, 130g fat. Is this doable?
  • missjazminenicole
    missjazminenicole Posts: 379 Member
    SonicKrunch wrote: »
    I personally use a high protein 40/25/35 myself(Pro/Carb/Fat) split. I do believe macros will help anyone to ensure they are getting the proper nutrition. I mean you could set your calorie goal at 1600 and then just have 1600 calories of fat and carb. You will still lose weight if that's lower than your TDEE(don't worry about the names, it's essentially the calories you need to eat to maintain your current weight with current activity level as well) but you will not feel good long term, nor will you be able to stick with it.

    Walking is a great way to start your journey. High pace 3.5-4mph for 30 minutes a day minimum. If your knees are ok a good couch to 5k jogging routine will really jumpstart your loses. They are also free, minus the shoe purchase. If you have a gym membership, I recommend doing StrongLift 5x5. For form I recommend watching Mehdi's videos or Alan Thrall on Youtube.

    Muscle helps to burn the fat you have, essential fats like you are doing now will help your skin from getting too loose(with lots of water too).

    I go to 24 hour. I do zumba about 3xs a week and then I do body pump (light weights multiple reps) 2xs a week. So I'm getting a minimum of 5 hours of exercise a week. I usually get in a run and/or a couple of hours in on the elliptical/treadmill as well.
  • cwolfman13
    cwolfman13 Posts: 41,865 Member
    Your macros really aren't going to have a whole lot to do with you losing weight or leaning out...paying attention to your macros can lead to a more balanced diet...most people who follow the SAD eat pretty unbalanced diets consisting largely of carbohydrates and plenty of sugar...neither of which are inherently evil...it's just that the SAD isn't very balanced.

    Macro ratios can also help you maximize your fitness performance and most definitely play a role in your body composition...
  • dieselbyte
    dieselbyte Posts: 733 Member
    edited October 2014
    janturn wrote: »
    Google the Keto calculator if you really want to drop the fat quickly. I use the one on the Ruled Me website. It's an easy one and has worked great for many people. Just a suggestion. I know the Ketogenic diet is not for everyone.

    Keto diet doesn't "drop" fat faster compared to any other diet. The initial weight loss experienced in Keto is due to glycogen store depletion. So while you may lose more "weight" compared to other diets in the beginning, it is mostly water weight, not fat loss. In the long run, studies show no matter the diet, caloric intake is the most important. As @ndj1979 stated, macros are for body comp, as well as athletic performance. As long as you are getting the minimum dietary need of protein and fat, macro ratios will not make you lose fat any faster.

    Focus on caloric intake and be patient.

  • missjazminenicole
    missjazminenicole Posts: 379 Member
    dieselbyte wrote: »
    janturn wrote: »
    Google the Keto calculator if you really want to drop the fat quickly. I use the one on the Ruled Me website. It's an easy one and has worked great for many people. Just a suggestion. I know the Ketogenic diet is not for everyone.

    Keto diet doesn't "drop" fat faster compared to any other diet. The initial weight loss experienced in Keto is water loss due to glycogen store depletion. In the long run, studies show no matter the diet, caloric intake is the most important. As @ndj1979 stated, macros are for body comp, as well as athletic performance. As long as you are getting the minimum dietary need of protein and fat, macro ratios will not make you lose fat any faster.

    Focus on caloric intake and be patient.

    Thank you :). That's really helpful to know. I'll keep doing what I'm doing!
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