Macros
multiplatformx
Posts: 28 Member
I'm looking for any ideas on a good macro split. I want to lose 15 to 20 lbs. I weigh 209lbs, active, gym at least twice a week with 15min cardio focus on fat loss. I train for an hour total that includes cardio and heavy weights. I've cleaned my diet up significantly. My split is 20% protein 30%fat and 50% carbs. 2300 total calories. I am losing weight. Just looking for tweaks. Thanks in advance.
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for weight loss, it doesn't matter too much. You want to eat a good amount of protein and fat for your overall health. This ends up being approx 0.6g or more protein per pound of body weight and 0.4g of fat.
Since you are lifting heavy weights, you are probably trying to maitain or gain muscle while losing weight. So I would highly recommend even more protein, >0.8g-1g per pound of body weight every day. I would also keep my fats closer to the minimum daily requirement (just don't go under) and fill the rest with carbs. The extra carbs will fuel your weight training workouts.
for you, this works out to be
80g fat
170-180g protein
and the rest of your calories in carbs0 -
IMO, always start with something reasonably balanced like a 40/30/30. What's 40 and what's 30 doesn't matter too much, so whatever lines up well with your dietary preferences. Run those ratios for a while and see how it serves you. Tweak as necessary.
FWIW, it's usually easier (and more effective) to have this conversation in terms of grams, not %. So you'd be talking about something like 150g protein, 70g fat, 200g carbs (round approximations for the sake of this conversation, but that's probably nto far off).
From my experience, people's natural tendencies lead to a carb and/or fat heavy diet, so most people need to work on getting more protein. That obviously doesn't apply to everyone, but that's what I've seen with most people who aren't really aware of proper/balanced diets.0 -
I agree with @jacksonpt my go to is 40/30/30 carbs, protein, fat. If I lose some of the 40% carbs to protein or fat it is no big deal. Allows some flex to the diet and lets you eat extra proteins/fats if your body wants.
The 20% protein just never seemed to be enough for me, you can also look at the actual macros you are pulling and adjust from there.0 -
Running my numbers with 2300 calories, it works out to about 40/30/30. Sounds like we're all in agreement.0
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A good guideline is .8 - 1.0g protein per kg of body weight (DO NOT USE POUNDS). Since you lift weights I would go with the 1.0. Carbs 45% - 65% of calories with a minimum of 130g and fat 20% - 35% of calories.0
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A good guideline is .8 - 1.0g protein per kg of body weight (DO NOT USE POUNDS). Since you lift weights I would go with the 1.0. Carbs 45% - 65% of calories with a minimum of 130g and fat 20% - 35% of calories.
No, for maintaining muscle on a deficit .8 g/lb (of goal weight) is a good idea.
40 (carbs) -30-30 is often consistent with this, if someone is on a deficit.0 -
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lemurcat12 wrote: »A good guideline is .8 - 1.0g protein per kg of body weight (DO NOT USE POUNDS). Since you lift weights I would go with the 1.0. Carbs 45% - 65% of calories with a minimum of 130g and fat 20% - 35% of calories.
No, for maintaining muscle on a deficit .8 g/lb (of goal weight) is a good idea.
40 (carbs) -30-30 is often consistent with this, if someone is on a deficit.
Basing your protein needs on pounds gives you way to high of protein intake. If your current weight is more than 125% of your ideal body weight (determined by height 5ft =106# + 6lbs for each additional inch), use your goal weight in kg to determine protein needs. If your ideal body weight is less than 125%, you can use your current weight in kg. Always use kg, not pounds.0 -
lemurcat12 wrote: »A good guideline is .8 - 1.0g protein per kg of body weight (DO NOT USE POUNDS). Since you lift weights I would go with the 1.0. Carbs 45% - 65% of calories with a minimum of 130g and fat 20% - 35% of calories.
No, for maintaining muscle on a deficit .8 g/lb (of goal weight) is a good idea.
40 (carbs) -30-30 is often consistent with this, if someone is on a deficit.
Basing your protein needs on pounds gives you way to high of protein intake. If your current weight is more than 125% of your ideal body weight (determined by height 5ft =106# + 6lbs for each additional inch), use your goal weight in kg to determine protein needs. If your ideal body weight is less than 125%, you can use your current weight in kg. Always use kg, not pounds.
Again, where did you hear this nonsense? Can you link me to a source that says that "Basing your protein needs on pounds gives you way too high of a protein intake."?0 -
*sigh*
I love when we argue simply to be right. #mfpforever0 -
galgenstrick wrote: »lemurcat12 wrote: »A good guideline is .8 - 1.0g protein per kg of body weight (DO NOT USE POUNDS). Since you lift weights I would go with the 1.0. Carbs 45% - 65% of calories with a minimum of 130g and fat 20% - 35% of calories.
No, for maintaining muscle on a deficit .8 g/lb (of goal weight) is a good idea.
40 (carbs) -30-30 is often consistent with this, if someone is on a deficit.
Basing your protein needs on pounds gives you way to high of protein intake. If your current weight is more than 125% of your ideal body weight (determined by height 5ft =106# + 6lbs for each additional inch), use your goal weight in kg to determine protein needs. If your ideal body weight is less than 125%, you can use your current weight in kg. Always use kg, not pounds.
Again, where did you hear this nonsense? Can you link me to a source that says that "Basing your protein needs on pounds gives you way too high of a protein intake."?
Text books that teach people to become Registered Dieticians. I will be graduating in May as a Dietician which includes internships in the medical field. It is all based on .8 - 1.0g/kg for a healthy adult. I will go by what is being taught by and to dietetic professionals instead of what all the bodybuilding websites say.0 -
galgenstrick wrote: »lemurcat12 wrote: »A good guideline is .8 - 1.0g protein per kg of body weight (DO NOT USE POUNDS). Since you lift weights I would go with the 1.0. Carbs 45% - 65% of calories with a minimum of 130g and fat 20% - 35% of calories.
No, for maintaining muscle on a deficit .8 g/lb (of goal weight) is a good idea.
40 (carbs) -30-30 is often consistent with this, if someone is on a deficit.
Basing your protein needs on pounds gives you way to high of protein intake. If your current weight is more than 125% of your ideal body weight (determined by height 5ft =106# + 6lbs for each additional inch), use your goal weight in kg to determine protein needs. If your ideal body weight is less than 125%, you can use your current weight in kg. Always use kg, not pounds.
Again, where did you hear this nonsense? Can you link me to a source that says that "Basing your protein needs on pounds gives you way too high of a protein intake."?
Text books that teach people to become Registered Dieticians. I will be graduating in May as a Dietician which includes internships in the medical field. It is all based on .8 - 1.0g/kg for a healthy adult. I will go by what is being taught by and to dietetic professionals instead of what all the bodybuilding websites say.
You're talking about protein needs to be an average healthy adult eating at maintenance, which I agree with, using kg is perfectly fine. But OP is dieting, active, and lifting weights. More protein is necessary to retain muscle mass.
You were very adamant about saying "DO NOT USE POUNDS", which is bull, I want to know where you heard that statement. It sounds like your are extrapolating from the books you read.0 -
galgenstrick wrote: »galgenstrick wrote: »lemurcat12 wrote: »A good guideline is .8 - 1.0g protein per kg of body weight (DO NOT USE POUNDS). Since you lift weights I would go with the 1.0. Carbs 45% - 65% of calories with a minimum of 130g and fat 20% - 35% of calories.
No, for maintaining muscle on a deficit .8 g/lb (of goal weight) is a good idea.
40 (carbs) -30-30 is often consistent with this, if someone is on a deficit.
Basing your protein needs on pounds gives you way to high of protein intake. If your current weight is more than 125% of your ideal body weight (determined by height 5ft =106# + 6lbs for each additional inch), use your goal weight in kg to determine protein needs. If your ideal body weight is less than 125%, you can use your current weight in kg. Always use kg, not pounds.
Again, where did you hear this nonsense? Can you link me to a source that says that "Basing your protein needs on pounds gives you way too high of a protein intake."?
Text books that teach people to become Registered Dieticians. I will be graduating in May as a Dietician which includes internships in the medical field. It is all based on .8 - 1.0g/kg for a healthy adult. I will go by what is being taught by and to dietetic professionals instead of what all the bodybuilding websites say.
Your talking about protein needs to be an average healthy adult eating at maintenance, which I agree with, using kg is perfectly fine. But OP is dieting, active, and lifting weights. More protein is necessary to retain muscle mass.
You were very adamant about saying "DO NOT USE POUNDS", which is bull, I want to know where you heard that statement. It sounds like your are extrapolating from the books you read.
OP is a healthy adult so it applies to him. Using 1.0g/kg gives him the extra protein he needs, otherwise without weight lifting it would be .8g/kg. And yes I'm extrapolating from the books, because they are my textbooks that are teaching me to teach people about nutrition needs, so that's what I'm doing.0 -
galgenstrick wrote: »galgenstrick wrote: »lemurcat12 wrote: »A good guideline is .8 - 1.0g protein per kg of body weight (DO NOT USE POUNDS). Since you lift weights I would go with the 1.0. Carbs 45% - 65% of calories with a minimum of 130g and fat 20% - 35% of calories.
No, for maintaining muscle on a deficit .8 g/lb (of goal weight) is a good idea.
40 (carbs) -30-30 is often consistent with this, if someone is on a deficit.
Basing your protein needs on pounds gives you way to high of protein intake. If your current weight is more than 125% of your ideal body weight (determined by height 5ft =106# + 6lbs for each additional inch), use your goal weight in kg to determine protein needs. If your ideal body weight is less than 125%, you can use your current weight in kg. Always use kg, not pounds.
Again, where did you hear this nonsense? Can you link me to a source that says that "Basing your protein needs on pounds gives you way too high of a protein intake."?
Text books that teach people to become Registered Dieticians. I will be graduating in May as a Dietician which includes internships in the medical field. It is all based on .8 - 1.0g/kg for a healthy adult. I will go by what is being taught by and to dietetic professionals instead of what all the bodybuilding websites say.
Your talking about protein needs to be an average healthy adult eating at maintenance, which I agree with, using kg is perfectly fine. But OP is dieting, active, and lifting weights. More protein is necessary to retain muscle mass.
You were very adamant about saying "DO NOT USE POUNDS", which is bull, I want to know where you heard that statement. It sounds like your are extrapolating from the books you read.
OP is a healthy adult so it applies to him. Using 1.0g/kg gives him the extra protein he needs, otherwise without weight lifting it would be .8g/kg. And yes I'm extrapolating from the books, because they are my textbooks that are teaching me to teach people about nutrition needs, so that's what I'm doing.
But where does it say "DO NOT USE POUNDS"?
And I'm sure as you've learned in school, you have to be very cautious when extrapolating. You're making a bad assumption.0 -
I work at a health club and train with a trainer - almost all of them will start you off at 40 P/30 C/30 F macro breakdown. You want to keep your protein higher to keep/sustain muscle growth and your carbs lower to lose weight.0
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I work at a health club and train with a trainer - almost all of them will start you off at 40 P/30 C/30 F macro breakdown. You want to keep your protein higher to keep/sustain muscle growth and your carbs lower to lose weight.
unless you are referring to a loss of glycogen, lowering carbs does not contribute to weight loss. But agree on your protein point.0 -
galgenstrick wrote: »galgenstrick wrote: »lemurcat12 wrote: »A good guideline is .8 - 1.0g protein per kg of body weight (DO NOT USE POUNDS). Since you lift weights I would go with the 1.0. Carbs 45% - 65% of calories with a minimum of 130g and fat 20% - 35% of calories.
No, for maintaining muscle on a deficit .8 g/lb (of goal weight) is a good idea.
40 (carbs) -30-30 is often consistent with this, if someone is on a deficit.
Basing your protein needs on pounds gives you way to high of protein intake. If your current weight is more than 125% of your ideal body weight (determined by height 5ft =106# + 6lbs for each additional inch), use your goal weight in kg to determine protein needs. If your ideal body weight is less than 125%, you can use your current weight in kg. Always use kg, not pounds.
Again, where did you hear this nonsense? Can you link me to a source that says that "Basing your protein needs on pounds gives you way too high of a protein intake."?
Text books that teach people to become Registered Dieticians. I will be graduating in May as a Dietician which includes internships in the medical field. It is all based on .8 - 1.0g/kg for a healthy adult. I will go by what is being taught by and to dietetic professionals instead of what all the bodybuilding websites say.
Your talking about protein needs to be an average healthy adult eating at maintenance, which I agree with, using kg is perfectly fine. But OP is dieting, active, and lifting weights. More protein is necessary to retain muscle mass.
You were very adamant about saying "DO NOT USE POUNDS", which is bull, I want to know where you heard that statement. It sounds like your are extrapolating from the books you read.
OP is a healthy adult so it applies to him. Using 1.0g/kg gives him the extra protein he needs, otherwise without weight lifting it would be .8g/kg. And yes I'm extrapolating from the books, because they are my textbooks that are teaching me to teach people about nutrition needs, so that's what I'm doing.
He is not in maintenance and is lifting (not sedentary) so no, it does not apply to him.0 -
galgenstrick wrote: »galgenstrick wrote: »galgenstrick wrote: »lemurcat12 wrote: »A good guideline is .8 - 1.0g protein per kg of body weight (DO NOT USE POUNDS). Since you lift weights I would go with the 1.0. Carbs 45% - 65% of calories with a minimum of 130g and fat 20% - 35% of calories.
No, for maintaining muscle on a deficit .8 g/lb (of goal weight) is a good idea.
40 (carbs) -30-30 is often consistent with this, if someone is on a deficit.
Basing your protein needs on pounds gives you way to high of protein intake. If your current weight is more than 125% of your ideal body weight (determined by height 5ft =106# + 6lbs for each additional inch), use your goal weight in kg to determine protein needs. If your ideal body weight is less than 125%, you can use your current weight in kg. Always use kg, not pounds.
Again, where did you hear this nonsense? Can you link me to a source that says that "Basing your protein needs on pounds gives you way too high of a protein intake."?
Text books that teach people to become Registered Dieticians. I will be graduating in May as a Dietician which includes internships in the medical field. It is all based on .8 - 1.0g/kg for a healthy adult. I will go by what is being taught by and to dietetic professionals instead of what all the bodybuilding websites say.
Your talking about protein needs to be an average healthy adult eating at maintenance, which I agree with, using kg is perfectly fine. But OP is dieting, active, and lifting weights. More protein is necessary to retain muscle mass.
You were very adamant about saying "DO NOT USE POUNDS", which is bull, I want to know where you heard that statement. It sounds like your are extrapolating from the books you read.
OP is a healthy adult so it applies to him. Using 1.0g/kg gives him the extra protein he needs, otherwise without weight lifting it would be .8g/kg. And yes I'm extrapolating from the books, because they are my textbooks that are teaching me to teach people about nutrition needs, so that's what I'm doing.
But where does it say "DO NOT USE POUNDS"?
And I'm sure as you've learned in school, you have to be very cautious when extrapolating. You're making a bad assumption.
It doesn't say it, but we've discussed it and the teachers/RD's are adamant about using kg. .8g/lb is a lot more protein than 1.0/kg. At 200lbs using the .8g/lb method equals 160g protein a day, using 1.0g/kg equals 91g/day. It is a huge difference. Unless you are a competitive weight lifter, there is no need to go that high. The only time anyone needs more than 1.0g/kg is a person with AIDS, burns, wound healing, Cancer, Cardiac patients, COPD, infections.0 -
galgenstrick wrote: »galgenstrick wrote: »galgenstrick wrote: »lemurcat12 wrote: »A good guideline is .8 - 1.0g protein per kg of body weight (DO NOT USE POUNDS). Since you lift weights I would go with the 1.0. Carbs 45% - 65% of calories with a minimum of 130g and fat 20% - 35% of calories.
No, for maintaining muscle on a deficit .8 g/lb (of goal weight) is a good idea.
40 (carbs) -30-30 is often consistent with this, if someone is on a deficit.
Basing your protein needs on pounds gives you way to high of protein intake. If your current weight is more than 125% of your ideal body weight (determined by height 5ft =106# + 6lbs for each additional inch), use your goal weight in kg to determine protein needs. If your ideal body weight is less than 125%, you can use your current weight in kg. Always use kg, not pounds.
Again, where did you hear this nonsense? Can you link me to a source that says that "Basing your protein needs on pounds gives you way too high of a protein intake."?
Text books that teach people to become Registered Dieticians. I will be graduating in May as a Dietician which includes internships in the medical field. It is all based on .8 - 1.0g/kg for a healthy adult. I will go by what is being taught by and to dietetic professionals instead of what all the bodybuilding websites say.
Your talking about protein needs to be an average healthy adult eating at maintenance, which I agree with, using kg is perfectly fine. But OP is dieting, active, and lifting weights. More protein is necessary to retain muscle mass.
You were very adamant about saying "DO NOT USE POUNDS", which is bull, I want to know where you heard that statement. It sounds like your are extrapolating from the books you read.
OP is a healthy adult so it applies to him. Using 1.0g/kg gives him the extra protein he needs, otherwise without weight lifting it would be .8g/kg. And yes I'm extrapolating from the books, because they are my textbooks that are teaching me to teach people about nutrition needs, so that's what I'm doing.
But where does it say "DO NOT USE POUNDS"?
And I'm sure as you've learned in school, you have to be very cautious when extrapolating. You're making a bad assumption.
It doesn't say it, but we've discussed it and the teachers/RD's are adamant about using kg. .8g/lb is a lot more protein than 1.0/kg. At 200lbs using the .8g/lb method equals 160g protein a day, using 1.0g/kg equals 91g/day. It is a huge difference. Unless you are a competitive weight lifter, there is no need to go that high. The only time anyone needs more than 1.0g/kg is a person with AIDS, burns, wound healing, Cancer, Cardiac patients, COPD, infections.
You're extrapolating again. There is perfectly good research showing that a high protein diet >0.8g per pound is a good idea for many active people.0 -
Yup this is right. The .8g/lb is the US guide other countries are at .7g/lb. The up to 1.0g is a typical guide, it really depends on the type of training.A good guideline is .8 - 1.0g protein per kg of body weight (DO NOT USE POUNDS). Since you lift weights I would go with the 1.0. Carbs 45% - 65% of calories with a minimum of 130g and fat 20% - 35% of calories.
https://www.acsm.org/public-information/acsm-blog/sports-nutrition-un-plugged
There are guides for CHO based on activity too. Then to figure the FAT you add protein and CHO together and subtract that total from your total calories.
Ya most guides are in Kg. 1Kg=2.2lb
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I'm done, obviously I cannot convince you that a healthy adult (losing, maintaining or gaining) does not need that high of protein. You continue to use what you've learned online and I will use what I am being taught by Dietetic professionals.0
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First things I ask is "Are you eating 5 servings a day of fruit and veg?" and drinking 1-2 liters of water a day?0
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lemurcat12 wrote: »A good guideline is .8 - 1.0g protein per kg of body weight (DO NOT USE POUNDS). Since you lift weights I would go with the 1.0. Carbs 45% - 65% of calories with a minimum of 130g and fat 20% - 35% of calories.
No, for maintaining muscle on a deficit .8 g/lb (of goal weight) is a good idea.
40 (carbs) -30-30 is often consistent with this, if someone is on a deficit.
Basing your protein needs on pounds gives you way to high of protein intake. If your current weight is more than 125% of your ideal body weight (determined by height 5ft =106# + 6lbs for each additional inch), use your goal weight in kg to determine protein needs. If your ideal body weight is less than 125%, you can use your current weight in kg. Always use kg, not pounds.
No, it does not.
Yes, if you are obese use a goal weight (I'm a healthy weight so can use my actual weight).
Here's a good source:
https://examine.com/faq/how-much-protein-do-i-need-every-day/0 -
Well this thread spiraled into the abyss. Sorry OP.0
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I'll leave these here.
http://www.ncbi.nlm.nih.gov/pubmed/14971434
http://www.ncbi.nlm.nih.gov/pubmed/22150425
http://www.ncbi.nlm.nih.gov/pubmed/11023001
https://www.researchgate.net/publication/257350851_A_Systematic_Review_of_Dietary_Protein_During_Caloric_Restriction_in_Resistance_Trained_Lean_Athletes_A_Case_for_Higher_Intakes0 -
I'm done, obviously I cannot convince you that a healthy adult (losing, maintaining or gaining) does not need that high of protein. You continue to use what you've learned online and I will use what I am being taught by Dietetic professionals.
does not need =/= would not benefit from0 -
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Np0
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So based on all the advice I'm adjusting my macro to 40 carbs 35 protein 25 fats. Thanks guys and gals. I'm going to try this ratio for a few.0
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multiplatformx wrote: »So based on all the advice I'm adjusting my macro to 40 carbs 35 protein 25 fats. Thanks guys and gals. I'm going to try this ratio for a few.
That should be as good a starting point as any. As long as your macros are somewhat reasonable, then it won't make too much difference for most of us.0
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