Carb, Protein & Fat Petcentages.

charlie3264
charlie3264 Posts: 2 Member
edited November 2024 in Health and Weight Loss
Using MFP to lose weight from 19 stone to my target of about 15. Have been doing it now for 2 weeks and lost roughly 10 pound. I haven't really been looking at the Macros just concentrating on the main calorie count so I don't go over the 1500 ish it allows me. My main exercise is cycling both indoor and on the road.

MFP has set up the Macro percentages to be:-
Carb 50%
Protein 20%
Fat 30%

I've read on here that more protein to lose fat and keep muscle! How much though what would anyone suggest or should I just stick with the MFP default.

Replies

  • calebanderson2284
    calebanderson2284 Posts: 1 Member
    Usually its 40/30/30 carbs/protein /fat
  • Orphia
    Orphia Posts: 7,097 Member
    Just stick with the MFP default, and don't worry too much except keep an eye on protein.

    A normal diet gives you enough protein, but when you're dieting, it pays to be a bit more mindful. But don't stress!
  • scolaris
    scolaris Posts: 2,145 Member
    I like 30 protein, 30 carb and 40 fat for me. People are all a little different. Play around with those numbers and see how you feel.
  • Yi5hedr3
    Yi5hedr3 Posts: 2,696 Member
    Way too many carbs - especially for your age. Try keeping under 100 grams/day. Macros 15c/25p/60f good place to start.
  • mjwarbeck
    mjwarbeck Posts: 699 Member
    I find people go overboard on protein....not that it is bad for you, just that it is unnecessary (and typically protein is more expensive). I set mine to 50/25/25...where I am going a bit high is fats. But that is ok.

    In the end, I find it more about what keeps you satiated.

  • kuranda10
    kuranda10 Posts: 593 Member
    I use the .8g/ LBM or .6g per body weight. I need about 65g a day to maintain my current muscle mass. The other macros are calculated after that.
  • lemurcat12
    lemurcat12 Posts: 30,860 Member
    edited March 2016
    charlie3264 wrote: »
    Using MFP to lose weight from 19 stone to my target of about 15. Have been doing it now for 2 weeks and lost roughly 10 pound. I haven't really been looking at the Macros just concentrating on the main calorie count so I don't go over the 1500 ish it allows me. My main exercise is cycling both indoor and on the road.

    MFP has set up the Macro percentages to be:-
    Carb 50%
    Protein 20%
    Fat 30%

    I've read on here that more protein to lose fat and keep muscle! How much though what would anyone suggest or should I just stick with the MFP default.

    At a deficit, increasing protein to about .65-.85 g per lb of a healthy or goal weight can help maintain muscle, especially if you are working out. Using the .65 g and your goal, that's about 137 grams or roughly 35% of a 1500 diet. Not having an excessive deficit is important too, and making sure protein is up is especially important when you do cut lower -- given your current size and goal 1500 seems on the low side, which is why the percentage ends up kind of high.

    Here's some information about how increasing protein can be beneficial: http://examine.com/faq/how-does-protein-affect-weight-loss/ (the whole site is good).
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