What are your macros?
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protein - c. 135g (minimum)
fat - c. 65g (minmum)
carbs - whatever
Percentage ratios don't make a lot of sense to me.
Same macros, but protein is 120g minimum. Probably higher than I need but I also really like protein and this IS lower than it used to be aha.
Also agree re: percentages.0 -
prattiger65 wrote: »prattiger65 wrote: ».8-1g protein per pound of lean mass and .35 grams of fat per pound of body weight, then do the math and come up with the percentage that's close to set your MFP goals. That's what I did anyway. Oh, yeah, protein and fat numbers "should" be minimums you aim for and once those are met fill in the rest of your calories however you wish.
How do you work out your lean body mass? I have electronic scales that measure body fat but they lie. I know this because I can't possibly have lost 10kg in weight, physically be much stronger, actually be able to see muscle definition where there was podge before and have gained 2% body fat.
I don't want to be precious about the percentage macros but I'd like to have my protein about 30% ... this is based on nothing other than it seems to be a good number I don't know how to figure out what is a good macro breakdown
This is precisely what I mean about having the info. I use caliper skinfold to measure mine, and those are inaccurate also. Honestly, if I were you, I would use the number the scale gave me and figure my LBM from that. I also agree that those numbers sound wonky. You might also use the BF% picture comparisons, those will get you close too. This is also why I say that a % for macros isn't necessarily a bad thing.
Or you can just do 0.8 x your total weight to get a close approximation, and this is still on the high end of recommended goals for protein consumption for people trying to maintain lean body mass (I think some rec as low as 0.6? I wouldn't go that low myself).0 -
I base mine on grams also, but at the moment it comes out to 40-30-30 (the 40 is carbs). Protein is at 130 grams (mostly because I raised my calories) which is certainly higher than I need but fits with how I like to eat. I'm trying out carbs at 175, which is an increase for me.0
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Or you can just do 0.8 x your total weight to get a close approximation, and this is still on the high end of recommended goals for protein consumption for people trying to maintain lean body mass (I think some rec as low as 0.6? I wouldn't go that low myself).
For a woman I think it's safe enough to do 80% of total goal weight, even, if you have a reasonable goal weight and aren't extremely obese.
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prattiger65 wrote: »Or you can just do 0.8 x your total weight to get a close approximation, and this is still on the high end of recommended goals for protein consumption for people trying to maintain lean body mass (I think some rec as low as 0.6? I wouldn't go that low myself).
WebMD recommends 0.8g/kg for the average American, but notes endurance athletes need 1.2g/kg and body builders need 1.6g/kg. If your journey includes not only weight loss but also weights or activities than span hours, it's worth considering whether more's appropriate.
(I take that as g/kg of lean body mass, although not all studies clarify that.)
http://www.webmd.com/diet/how-much-protein
Livestrong recommends most people need 0.8g/kg, but athletes need 1.4g/kg.
http://www.livestrong.com/article/399190-how-much-protein-do-athletes-need/TNation wrote:If I had to make recommendations, though, I'd say that 1 g/lb is a good start for trainees just plugging along with typical year-round training. When the intensity goes up, I'd take the protein up, too. However, I think that going up to or above 2 g/lb might, at the least, be overkill and at the most, be harmful.."
http://www.t-nation.com/free_online_article/sports_body_training_performance_interviews/the_protein_roundtable
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carbs-60%, fat-16% and protein-24%.0
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lemurcat12 wrote: »Or you can just do 0.8 x your total weight to get a close approximation, and this is still on the high end of recommended goals for protein consumption for people trying to maintain lean body mass (I think some rec as low as 0.6? I wouldn't go that low myself).
For a woman I think it's safe enough to do 80% of total goal weight, even, if you have a reasonable goal weight and aren't extremely obese.
I do 80% of my total weight. But I'm not sure what is recommended for people who don't lift, so it might still be higher than OP/non-lifters would need to eat? I think some lifters will even eat as low as 60% though. 80% is much more reasonable than eating your own body weight or higher haha.0 -
lemurcat12 wrote: »Or you can just do 0.8 x your total weight to get a close approximation, and this is still on the high end of recommended goals for protein consumption for people trying to maintain lean body mass (I think some rec as low as 0.6? I wouldn't go that low myself).
For a woman I think it's safe enough to do 80% of total goal weight, even, if you have a reasonable goal weight and aren't extremely obese.
I do 80% of my total weight. But I'm not sure what is recommended for people who don't lift, so it might still be higher than OP/non-lifters would need to eat? I think some lifters will even eat as low as 60% though. 80% is much more reasonable than eating your own body weight or higher haha.
My reason for the 80% of goal weight for a woman theory is that at goal most women will likely be at 20% BF or higher (if you will be lower chances are you lift and have some kind of better estimate of BF% anyway). So if you aren't hugely far from your goal, it's safe to say that 80% of goal weight is going to approximate your current LBM. And my understanding is even a conservative estimate is that you don't need more than 80% of LBM (to preserve muscle mass at a deficit, that is).
80% of my goal weight is 96 (which does approximate my LBM), so I round up to 100 as the minimum I'd look for. (But I eat 130, which happens to be higher than my body weight, just because I like protein.)0 -
100-125 grams of fat
550-600 grams of carbs
225 grams of protein
~50 grams of fiber
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Since I see this conversation is transitioning to protein some of you might find some of the information here interested. The videos are long and the documents are long but if you are really interested in good information then you will make the time.
http://community.myfitnesspal.com/en/discussion/10083430/proteins-role-in-recovery#latest
Thanks!0 -
I enjoy dataaaaaaaa. I guess I asked for % because it's easier to make sense for beginners but also it seemed like a good way to see information without having to know other stats like height and weight (a bigger person presumably eats bigger portions of protein than a little person generally). I do appreciate some of you clarifying why keeping track of your numbers might be better than percentages.0
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With my large deficit I go by percentage of 35% protein simply because it's simple during weight loss when all my numbers are in flux. At maintenance 35% protein would be a lot, i think a set goal like 100 grams and let the other macros fall where they may would be more doable for me.0
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In grams mine are
65 g of fat
125-275g of carbs depending on where im at in my carb cycle.
225g of protein0 -
Macros are the most important numbers to track for those wanting to lose weight. They mean less if you want to gain muscle. Carbs 30 / Fat 40 / Protein 300
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JimFsfitnesspal wrote: »Macros are the most important numbers to track for those wanting to lose weight. They mean less if you want to gain muscle. Carbs 30 / Fat 40 / Protein 30
What? Care to give an explanation why?
I was not talking to you.0 -
JimFsfitnesspal wrote: »JimFsfitnesspal wrote: »Macros are the most important numbers to track for those wanting to lose weight. They mean less if you want to gain muscle. Carbs 30 / Fat 40 / Protein 30
What? Care to give an explanation why?
I was not talking to you.
Well damn0 -
P: 100 grams minimum
F: 50 grams minimum
Carbs: Idk, whatever?0 -
JimFsfitnesspal wrote: »JimFsfitnesspal wrote: »Macros are the most important numbers to track for those wanting to lose weight. They mean less if you want to gain muscle. Carbs 30 / Fat 40 / Protein 30
What? Care to give an explanation why?
I was not talking to you.
Well damn
Most bodybuilders (on MFP at least... the loud ones at least) do not bulk cleanly. They eat JUNK.0 -
JimFsfitnesspal wrote: »JimFsfitnesspal wrote: »Macros are the most important numbers to track for those wanting to lose weight. They mean less if you want to gain muscle. Carbs 30 / Fat 40 / Protein 30
What? Care to give an explanation why?
I was not talking to you.
Doesn't matter. Go ahead and explain to the OP and others in the thread what you meant.
I just did. You are one of the ones with a terrible diet and it will be funny when it catches up to you.0 -
JimFsfitnesspal wrote: »JimFsfitnesspal wrote: »JimFsfitnesspal wrote: »Macros are the most important numbers to track for those wanting to lose weight. They mean less if you want to gain muscle. Carbs 30 / Fat 40 / Protein 30
What? Care to give an explanation why?
I was not talking to you.
Well damn
Most bodybuilders (on MFP at least... the loud ones at least) do not bulk cleanly. They eat JUNK.
That doesn't mean you can't explain your point for the rest of us.
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15% carbs (usually around 50-60 g per day)
25% protein (typically around 100 g per day)
60% fat (typically around 100-110 g per day)0 -
JimFsfitnesspal wrote: »JimFsfitnesspal wrote: »JimFsfitnesspal wrote: »Macros are the most important numbers to track for those wanting to lose weight. They mean less if you want to gain muscle. Carbs 30 / Fat 40 / Protein 30
What? Care to give an explanation why?
I was not talking to you.
Doesn't matter. Go ahead and explain to the OP and others in the thread what you meant.
I just did. You are one of the ones with a terrible diet and it will be funny when it catches up to you.
I always find that whole washy 'Do what I say or else at some vauge point in the future you might have this bad thing happen to you, but I can't actually prove it and have no evidence to back it up' argument kinda...well. Wishywashy0 -
My macros are whatever I feel like eating that day, so they vary widely. I do try to get some protein in, but it isn't always easy or practical for my calories to have a protein shake. In general I tend to hover between 30-90g protein and average at 50g on most days with varied carb and fat intakes.0
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