Confused by Macros

Do you prefer more protein for satiety or for fitness goals? There's no reason why you can't adjust it to what you think you would prefer, see if it works for you, and then adjust it again if you want more (or less) protein. Protein is one of those things that vary widely. Many people go with the default, some eat a lot more, and others (like myself) eat less.

For most people a 40/30/30 ratio let's them reach the recommended requirements for protein and fats while providing enough carbs for energy/mood/vitamins/minerals. but, it's up to you.

So long as you are consuming the recommended .8-1.2g per lb lbm (if active) in protein and minimum 20% fats, you can adjust the rest to fit your personal preferance and energy levels.

Ask 10 people you'll get 10 different answers. I prefer higher protein and fat

bibiverm wrote: »

I'm really not sure what my macros should be. I'm new on here and according to the what this app worked out i should be eating 50% carbs and only 20% protein. I would prefer more protein less carbs. I know i can change it myself but just wondering what has worked for others?

You can update it by going to Home -> Goals and editing the box that has carb/protein/fat listed. I prefer high fat moderate protein, but it's all personal preference.

I aim for about .8 g of protein/lb of goal weight. That comes to 96 g, so rounding up to 100 just for convenience, it's 20% of 2000 and 30% of 1333 (which is a lower deficit than I'd actually do currently). So, basically, I like the MFP defaults when at maintenance and tend to like 40-30-30 (40% carbs) when at a deficit. Mostly I just try to get at least 90 g or so of protein and don't worry too much about fat vs. carbs.

Weight loss - doesn't matter.
Athletic concerns - don't ask here unless you want answers like : LCHF, LFHC, keto, IIFYM, no sugars, just eat clean, etc.

I do 40% carbs and 30% for fat and protein. Purely because otherwise I will eat a bowl of pasta, two pizzas and a family. Having increased fat and protein helps to curb this kind of behaviour.

I don't like percentages when it comes to macros because it doesn't account for whether someone is bulking, cutting or maintaining.
For instance, I need slightly more protein on a cut than I do during a bulk. However, using percentages, increasing my calories for a bulk would also increase my protein.

I prefer to use static protein and fat goals in grams.

To explain:
Because I'm a heavy lifter and also cutting, I try to get about 1 gram of protein per pound of bodyweight.
Also, because I need enough fat for joint, skin, hair, hormone and brain health, I shoot for .4 grams per pound of lean bodyweight (recommend .38-.42).

My calorie goal is 2,200.
Subtract 4 calories per gram of protein and 9 per gram of fat from those 2,200 and the remaining calories go to carbs.

If I switch to bulking, I (personally) leave my protein and fat goals alone (I don't need more fat or protein just because I'm not losing weight) and simply increase my carbs to meet the new calorie goal.

Also, the fat and protein goals are minimums. I shoot for at least that much. I may or may not then also spend my carb calories on more fats/protein if I'm so inclined.

georgyporcupine wrote: »

I do 40% carbs and 30% for fat and protein. Purely because otherwise I will eat a bowl of pasta, two pizzas and a family. Having increased fat and protein helps to curb this kind of behaviour.

Isn't the family likely to have lots of fat and protein, though?

;-)

I can actually hit 40-30-30 with pasta pretty easily -- homemade sauce with lean meat, sensible amount of pasta, lots of vegetables in the sauce. The only problem with pizza (macro-wise) is I don't really like meat on pizza so have to plan around it to hit my protein. I think of the average higher cal pizza and pasta as likely to be as much high in fat as high in carbs.