Macros for active activity level

cookielover_96
cookielover_96 Posts: 177 Member
edited February 2016 in Food and Nutrition
MFP suggest that I eat 141g of protein daily. That seems impossible along with my kind of activity level. I try to eat at most 70ishg of protein a day. My carb and fat intake are always high. I'm 5'9" 145lbs. I want enough protein to build... according to my activity. I'm eating at 1800 calories daily. I currently have the percentages at 40-30-30. What should I change it to?

Replies

  • seska422
    seska422 Posts: 3,217 Member
    It gave you that many grams of protein because you told it to by setting your macros at 40-30-30.

    70 grams of protein times 4 calories per gram gives 280 calories. 280 is 15.56% of 1800.

    70 grams is enough protein but you may want to up it a bit. Setting your MFP protein macro to 20% at 1800 calories would put you at 90 grams of protein.

    You may want to try your macros at 20%P/45%C/35%F or 20%P/50%C/30%F.
  • Carlos_421
    Carlos_421 Posts: 5,132 Member
    cookielover_96 wrote: »
    MFP suggest that I eat 141g of protein daily. That seems impossible along with my kind of activity level. I try to eat at most 70ishg of protein a day. My carb and fat intake are always high. I'm 5'9" 145lbs. I want enough protein to build... according to my activity. I'm eating at 1800 calories daily. I currently have the percentages at 40-30-30. What should I change it to?

    Then you want .8 to 1.2 grams per pound of lean body mass.
  • Yellowon02
    Yellowon02 Posts: 76 Member
    I do 40/30/30 4 days a week.

    I have been on and off fitness for years. That's the winning combination for best results for me :) I do a slightly higher carb day Wednesday and Sunday. And a cheat day Sat. I don't track calories so much ... I keep an eye on it, but if I'm truely hungry I eat.

    Even at 40% it's not considered a high protien diet.
  • Yellowon02
    Yellowon02 Posts: 76 Member
    As of what you should change it too ... Everyone is different it's trial and error.

    Consider seeing a coach. They will set you up with macro goals and change depending on how your body responds. They also have tools to adequately test your base calorie rate and True BF%.
  • cookielover_96
    cookielover_96 Posts: 177 Member
    seska422 wrote: »
    It gave you that many grams of protein because you told it to by setting your macros at 40-30-30.

    70 grams of protein times 4 calories per gram gives 280 calories. 280 is 15.56% of 1800.

    70 grams is enough protein but you may want to up it a bit. Setting your MFP protein macro to 20% at 1800 calories would put you at 90 grams of protein.

    You may want to try your macros at 20%P/45%C/35%F or 20%P/50%C/30%F.

    Thanks I'll try what you suggested.

    Thanks to everyone as well...helpful!!
  • psuLemon
    psuLemon Posts: 38,427 MFP Moderator
    seska422 wrote: »
    It gave you that many grams of protein because you told it to by setting your macros at 40-30-30.

    70 grams of protein times 4 calories per gram gives 280 calories. 280 is 15.56% of 1800.

    70 grams is enough protein but you may want to up it a bit. Setting your MFP protein macro to 20% at 1800 calories would put you at 90 grams of protein.

    You may want to try your macros at 20%P/45%C/35%F or 20%P/50%C/30%F.

    70g of protein might be a bit light. Generally, during a cut/weight loss, protein should be higher for protection against loss of lean body mass. In general, the recommendation, especially for active individuals is closer to 1g per lb of lean body mass. Even assuming 30% body that, that would put the OP around 101g (roughly 22% protein based on 1800 calories). But if the goal is fat loss with a concentration of muscle maintenance, then resistance/weight training should be a part of the regime.
  • Yellowon02
    Yellowon02 Posts: 76 Member
    20%P is really low ...
  • jacksonpt
    jacksonpt Posts: 10,413 Member
    Most people should look at macros as a recommended range. Where you fall within that range will vary based on your goals, preferences, etc.

    As a general starting point -
    fats: .25-.5g per lb of bodyweight
    carbs: 1.5-3g per lb of bodyweight
    protein: .75-1.5g per lb of lean body mass

    For you, at 145lbs (lets assume 25%BF, though I have no idea), your ranges would be -
    fats: 36-72g per day (325-650 cals)
    carbs: 217-435g per day (870-1740 cals)
    protein: 81-160g per day (326-650 cals)

    Going over any of those numbers is probably not going to benefit you, regardless of your goals. Being under them consistently will probably hurt your progress. Being somewhere in between is, at the very least, a good place to start.
  • mingle287
    mingle287 Posts: 44 Member
    Stop eating cookies.
  • Carlos_421
    Carlos_421 Posts: 5,132 Member
    mingle287 wrote: »
    Stop eating cookies.

    No one needs that kind of negativity in their life.

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