What are your macros?

yablomx10
yablomx10 Posts: 34 Member
edited November 2024 in Health and Weight Loss
Hi everyone,

I'm switching off a Keto lifestyle from the past year. I did have some success but not as much as I had hoped for. Anyways, I'm adjusting my calories to about 1400 and my macros with Keto were fat 70%, protein 20%, and carbs 5%.

Can anyone give me an idea of what my macros should look like? Having been on a different lifestyle for the past year I kind of forget what a "normal" diet should look like.

Height: 5'4''
CW: 184
GW: 125-145
Moderately Active

Replies

  • hko718
    hko718 Posts: 85 Member
    If you're set on 1400 cals then I would run numbers like this..100 Protein 140 Carbs 50 fats
  • macchiatto
    macchiatto Posts: 2,890 Member
    There's such a range for "normal."
    I'd probably try gradually increasing carbs, possibly increasing protein, and then lowering fat until you hit your sweet spot.
  • kisses71213
    kisses71213 Posts: 97 Member
    If keto didn't work for you then I wouldn't worry about carbs. I'd worry about fat. Keep fat low, have moderate carbs and protein and aim for high fiber foods (which helps keep you full as well)... lots of veggies, OATS, whole grain foods (whole grain pasta and bread) keep bread low as possible though because a lot of it will have high fructose sugar or hidden junk in it (aim for organic whole wheat etc). Carbs combined with fat make you gain weight easily when over-consumed. Personally, I think fat is worse than carbs. So, lowering fat more than carbs is key for me. I switched my macros to measure fiber... and I aim to at least meet that macro and hopefully even exceed the daily recommendation. Macro ratios don't have to be exact. Just aim for the most fiber/protein/carbs and try to keep sugars low and fats lowest. Make sure to eliminate as much oil as possible and just eat "healthy fats". When I eat this way I feel the best and most energy.
  • asifkhan70
    asifkhan70 Posts: 2 Member
    Moderate fats and protein with little to no carbs should do the trick.
  • 20yearsyounger
    20yearsyounger Posts: 1,630 Member
    I agree you have to experiment and find at what point you hit your sweet spot. Just start over with what MFP gives you. If you get hungrier increase protein and fiber until you find your spot. Generally protein over .5 your weight in pounds, fiber over 20. Everything else will fall in line.
  • Yi5hedr3
    Yi5hedr3 Posts: 2,696 Member
    18c/22p/60f.
  • Mystical64
    Mystical64 Posts: 108 Member
    I'm at 1400 and mine are 40% carbs, 30% fat, and 30% protein
  • lemurcat12
    lemurcat12 Posts: 30,886 Member
    When my calories were lower I liked 40-30-30 also, but a good way to set it is to go for .6-.85 g of protein per lb of goal weight and then just split up the fat and carbs based on what your preference is.

    Now with more calories I am 50-25-25, since I don't need so much protein as a percentage of the total.
  • yablomx10
    yablomx10 Posts: 34 Member
    Thank you all for the info! I know I will have to play with it since we are all different but this is a great start!
  • raven56706
    raven56706 Posts: 918 Member
    40 protein
    30 carb
    30 fat
  • ClosetBayesian
    ClosetBayesian Posts: 836 Member
    I'm satisfied on 40/30/30-ish. Some days the 40 is carbs, some days it's protein, some days it's fat.
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