Calculating Macros

mkupartist
mkupartist Posts: 79 Member
in Food and Nutrition
How do you go about calculating your macros?

Do it yourself?
Have a nutritionist?
Use an online calculator?

I am looking at using a meal prep service that is compliant with my diet and they said they can comply with macros. I realized that would give me optimal results as I train and I need to figure them out! HELP?

Replies

  • yarwell
    yarwell Posts: 10,477 Member
    It's largely opinion. Here's one http://www.iifym.com/iifym-calculator/ trying it and seeing is the only way to know what's right for you.
  • quiksylver296
    quiksylver296 Posts: 28,439 Member
    edited April 2016
    yarwell wrote: »
    It's largely opinion. Here's one http://www.iifym.com/iifym-calculator/ trying it and seeing is the only way to know what's right for you.

    I used that, too.

    You need approximately .8 to 1 gram of protein per pound of body weight. I basically shoot for my protein and my carbs and fat kinda fall in place on their own. I'm 40% carb, 30% protein and 30% fat.
  • Yi5hedr3
    Yi5hedr3 Posts: 2,696 Member
    Low carb under 100 grams/day will help burn fat. 15c/20p/65f is good!
  • kwtilbury
    kwtilbury Posts: 1,234 Member
    Here's my rule of thumb:

    0.75 to 1.2 grams of protein per pound of lean/target body weight (more if you're lifting)
    0.4 grams of fat per pound
    Fill the rest in with carbs to meet TDEE (1-20% less if I'm cutting, 1-10% more if I'm bulking)
  • lemurcat12
    lemurcat12 Posts: 30,886 Member
    What I do:

    protein = .65-.85 g per lb (use goal weight if overweight). For me this is about 100 grams (.8*125). (400 calories)
    fat = about .35-.4 g per lb. I like fat, so went with .4 and got 50 g. (450 calories)
    carbs = the rest

    So if I'm doing 1800 (a calorie deficit), this would come to about 22% protein, 25% fat, and 53% carbs. I even that out to 25-25-50, which works for me since I find protein satiating.
  • mkupartist
    mkupartist Posts: 79 Member
    Thank you so much for your responses! You all have helped me figure out how to navigate the calculation. I lift heavy, so I definitely need to up my protein.

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