Right macros?

AspenDan
AspenDan Posts: 703 Member
edited November 2024 in Health and Weight Loss
What's a good % for macros for me? I'm 6'1 320, and not in the least athletic. The only exercise I get in a day is the half hour I get on an exercise bike. Just wanna lose weight, and suggestions on macro ratios?

Replies

  • malibu927
    malibu927 Posts: 17,562 Member
    Calorie deficit=weight loss, macros=nutrition. Get the logging down first, then play around to find a ratio that works for you.
  • BeccaDirkes
    BeccaDirkes Posts: 1 Member
    The general recommendations for macros is 50 carb, 30 fat, and 20 protein. Despite what most people think, fats and carbs are actually pretty good for you! And very necessary! Start there and see how it works, and then if you feel like you need changes then go for it.
  • AspenDan
    AspenDan Posts: 703 Member
    BeccaDirkes wrote: »
    The general recommendations for macros is 50 carb, 30 fat, and 20 protein. Despite what most people think, fats and carbs are actually pretty good for you! And very necessary! Start there and see how it works, and then if you feel like you need changes then go for it.

    Thanks!!

  • terbusha
    terbusha Posts: 1,483 Member
    I disagree with MFP macro suggestions. Doing a diet that is higher in protein will be quite beneficial in helping you to protect your muscle mass as you diet down. How many calories are you eating? What I do and what I recommend to people is to eat at a calorie level that allows you to make good progress towards your goal. If you are trying to lose weight, eat so you drop 1-2 lbs/week. This assumes an average calorie burn from you getting in all of your workouts. This will be different for everyone, so you'll have to do some trial and error to figure it out. I'd start ~2600 cal/day. Hit this goal, along with your macros and getting in your workouts, for 2 weeks. If you lose 1-2 lbs/week, you're good to go. If you lose too much, increase your intake and repeat. If you don't lose enough, reduce your intake a bit and repeat. After a few cycles, you'll figure out what works for you in your situation.

    As for macros, I would start with the following.
    Protein: ~200-220 g/day
    Fat: 20-30% of your calories
    Carbs: the rest of you calories
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