MFP default vs macro calculators

I lost 60+ lbs and have kept it off for nine years using MFP's macros and their daily calorie recommendations.The numbers have worked for me fairly well; give or take a couple hundred here and there. I figure I make errors, too. I do try to hit my protein goal every day, and if I can cut a few carbs I do. I don't worry one way or the other about fats.

In the beginning I set it to lose 2 lbs a week. That only gave me 1200 cals. That worked for a while until I got too hungry and fatigued. I raised my cals to 1500-1600 for the last 30 lbs. I always ate the additional calories given by exercise, too. Most days I was eating more like 1800-1900 - including exercise cals.

I think the most important thing is to keep good records. I logged everything, even on those whole-package-of-cookies days. It helps when I can see actual numbers to work with.

The first time I used MFP, in 2012, I just used the default macros: 50% from carbohydrates, 20% from protein and 30% from fat.. This time around, I reduced my carbs and upped my protein and found this combo fills me up better, thus making it easier for me to stick to a calorie deficit.

When a meal doesn't have meat in it, I look at the ratios to see if I need to add protein.