Post your macros and calories

TDEE is 2721.
-20% cut = 2177 cals/day

166 lbs.
108-133 g protein/day on average
75-91 g dietary fat/day on average

Primarily nutritious and/or high fiber Carbs (and sometimes Alcohol) to fill in the remainder.


Something to understand about macros and calorie goals is that they should be tweaked as you weight changes. You're goals are likely not going to be the same at 112 lbs. as they would at 145, 165, or 190 lbs.

And unless you're very obese, the bare minimum for dietary fat intake should be 0.40-0.45 grams per 1 lb. of bodyweight. This is important for a variety of health reasons, notably hormonal and reproductive health.

Around 118g of protein and 24g of fat. Whatever I have left over goes to carbs.
Calories: 1200

2700 Cals

335c/70f/180p at the moment.

TDEE is about 1950. Am doing the LiveFit program, which means eating at 40/40/20 (which is fine for now, but probably not something I want to do forever, lol). I aim for about 1500 on rest days, 1650 plus half my exercise calories on days I work out. Keeping it slow and steady, looking to lose fat in such a way as to minimize muscle loss. Working well so far!

I am on 2000 training and 1800 non
15/40/45

My tdee is 2160 I'm cutting at 1200 a day with a 20/55/25 macro split

My protein split seems to be considerably higher and carb split considerably lower than everyone else. I just have a hard time finding carbs that are nutritious and not processed sugary crap.

^After about 0.80 grams protein per pound of bodyweight, it is virtually doing nothing as far as muscle synthesis goes.

Dietary fat is the most important macro to focus on getting the minimum as far as health purposes go. 35 grams/day is far too low for just about everyone.

sixxpoint wrote: »

^After about 0.80 grams protein per pound of bodyweight, it is virtually doing nothing as far as muscle synthesis goes.

Dietary fat is the most important macro to focus on getting the minimum as far as health purposes go. 35 grams/day is far too low for just about everyone.

"35 grams (of fat) is too low for just about everyone:" That's the problem with my focus on protein. I just don't pay that much attention to fat and carbs. I actually target 20%, which at 1890 calories would be 42 grams. I don't worry much about going over or under though. The last few weeks I averaged 21%, 23%, 26% 35%, 32%. and 28%. I don't know if I've ever actually hit 20%.

"After about 0.80 grams protein per pound of bodyweight, it is virtually doing nothing as far as muscle synthesis goes." I've been following the program in Mike Matthews' Bigger Leaner Stronger. His book cites the study that concluded .8 grams of protein per pound of bodyweight was the upper limit to maximize protein synthesis. He didn't disagree with it. But he also recommends 1 gram for maintenance & bulking, 1.2 grams for cutting. Offhand I don't remember how he got from acknowledging the 0.8 max to the 1 to 1.2 gram recommendation. But he also includes other studies that show protein synthesis is maximized in 30 to 40 gram servings, the effect of protein, carbs and fat on thermogenesis, and that protein during pre-workout, post-workout, and nighttime (sleep) are the most critical for protein synthesis. Bottom line, I'm choosing to err on the high side. I might be able to reduce 1.2 grams to 0.8 and not see a reduction in benefits, but since there's no real harm in 1.2 grams, that's the plan I'm going with. For now at least.

Sara, I'm not sure which part you don't like. Do you think targeting 20% fat is too low, or do you think the 25% to 30% that I'm actually eating is too low?

jim180155 wrote: »

Sara, I'm not sure which part you don't like. Do you think targeting 20% fat is too low, or do you think the 25% to 30% that I'm actually eating is too low?

I'm still in the learning stages for macros but from everything I've read so far, and also from the responses I got from my own post about macros a few days ago, from people who are way more knowledgeable than I am, this is what you should be aiming for

Protein: 0.60-0.82 g per 1 lb. bodyweight
Dietary fat: 0.40-0.45 g per 1 lb. bodyweight

I'm a female and I weight around 122lbs, so that works out to around 55g of fat for me. Since you're a guy and weigh more, you're daily fat intake should be higher, yet you're consuming less than what I do. That's what concerned me in your other post.

Currently eating at 50% of TDEE (anywhere from 1200-2000 cals, depending on the day).
Macros are 150g protein. fat and carbs vary based on calorie intake for the day.

Sarasmaintaining wrote: »

jim180155 wrote: »

Sara, I'm not sure which part you don't like. Do you think targeting 20% fat is too low, or do you think the 25% to 30% that I'm actually eating is too low?

I'm still in the learning stages for macros but from everything I've read so far, and also from the responses I got from my own post about macros a few days ago, from people who are way more knowledgeable than I am, this is what you should be aiming for

Protein: 0.60-0.82 g per 1 lb. bodyweight
Dietary fat: 0.40-0.45 g per 1 lb. bodyweight

I'm a female and I weight around 122lbs, so that works out to around 55g of fat for me. Since you're a guy and weigh more, you're daily fat intake should be higher, yet you're consuming less than what I do. That's what concerned me in your other post.

According to your numbers, that works out to be 28% to 31% fat. That's about what I'm eating now. I'd like to get that down a bit, but it's not something I'm focusing on or working at. I just choose lower fat options when they make sense, like no-fat yogurt rather than full fat, but full-fat pizza because pizza ought to be good first and foremost.

Your protein goal sounds low to me. I wouldn't argue with 0.8 grams, but there's little evidence to suggest targeting 0.6 grams.

jim180155 wrote: »

sixxpoint wrote: »

^After about 0.80 grams protein per pound of bodyweight, it is virtually doing nothing as far as muscle synthesis goes.

Dietary fat is the most important macro to focus on getting the minimum as far as health purposes go. 35 grams/day is far too low for just about everyone.

"35 grams (of fat) is too low for just about everyone:" That's the problem with my focus on protein. I just don't pay that much attention to fat and carbs. I actually target 20%, which at 1890 calories would be 42 grams. I don't worry much about going over or under though. The last few weeks I averaged 21%, 23%, 26% 35%, 32%. and 28%. I don't know if I've ever actually hit 20%.

"After about 0.80 grams protein per pound of bodyweight, it is virtually doing nothing as far as muscle synthesis goes." I've been following the program in Mike Matthews' Bigger Leaner Stronger. His book cites the study that concluded .8 grams of protein per pound of bodyweight was the upper limit to maximize protein synthesis. He didn't disagree with it. But he also recommends 1 gram for maintenance & bulking, 1.2 grams for cutting. Offhand I don't remember how he got from acknowledging the 0.8 max to the 1 to 1.2 gram recommendation. But he also includes other studies that show protein synthesis is maximized in 30 to 40 gram servings, the effect of protein, carbs and fat on thermogenesis, and that protein during pre-workout, post-workout, and nighttime (sleep) are the most critical for protein synthesis. Bottom line, I'm choosing to err on the high side. I might be able to reduce 1.2 grams to 0.8 and not see a reduction in benefits, but since there's no real harm in 1.2 grams, that's the plan I'm going with. For now at least

1. Don't go by percentages. It is useless to talk about macro targets in %'s. Instead, go by grams; they are more accurate. MFP doesn't allow you to use grams in the free version, but you can adjust the percentages to be fairly close to your goal grams.

2. I'm guessing the reason Mike Matthews recommends more protein is because in order to bulk, you need more calories. However, that does not necessarily mean you need more calories from protein. Protein is the most expensive macro in the supermarket. Why spend more on an unnecessary amount when it is not doing anything for your muscles? Cheaper, more nutritious calories can be had elsewhere, such as fiber-rich foods and dietary fats. There is a delicate balance of protein, fiber, fats, and water intake for a healthy digestive system. Lacking the latter three while being ridiculously high in protein will result in some bathroom issues.

Also, fat is 9 calories per gram (the highest of all macros). It is painfully obvious that someone who is bulking or having trouble hitting their calorie goal should eat more dietary fat. Another problem here is that protein is the most satiating macronutrient. If your diet is too high in protein, and your goal is to maintain or bulk, then you won't be as hungry on average. It will be more of a chore to force food down when you're not that hungry. But the most important issue is that risking long term health by eating too little dietary fat.

3. Don't pay attention to timing of protein. Your body doesn't limit the amount of protein in grams that you can absorb in the course of an hour. Also, your muscles don't go catabolic overnight. These are old wives tales.