Lets talk MACROs (carb, fat, protein ratio)
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mrsherrm
Posts: 10 Member
What goals do you set for your macro ratios? I found an online calculator and entered my stats and I feel like the amount of protein it has for me is almost unattainable. I'd like to loose 10lbs and several inches and want to keep up my nutrition but I'm finding that difficult.
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Replies
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40/30/30, 125 grams of protein1
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I had success using the setup described here, though your mileage may vary: http://community.myfitnesspal.com/en/discussion/819055/setting-your-calorie-and-macro-targets/p12
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Same here. I don't know what site you used but mine wanted me to eat an astronomical amount of protein. I couldn't keep up with it so I had to adjust my percentages.
I think I am set now at 40% carbs, 30% protein, & 30% fat.
I try to keep the carbs as low as I can but I don't sweat it if I go over because most of them are from good foods (fruits, veggies, whole grain oats, etc) and same with the fats. If I go over on my fats but I've had healthy fats then I don't stress over it.
But I did find it hard to follow the macros that the online calculators gave me. I ended up trying several and all of them were so different that I just followed my own plan and I figure I'll adjust as needed.1 -
Currently I am on 25% carb (94g), 45% fat (75g), and 30% protein (113g). I do go over on all of them depending on the day.0
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So mine is currently set to 105gm of protein per day and I rarely hit that. Isn't that a lot for someone who just wants to get into shape and not really add mass?
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I also do 40% carbs, 30% protein, & 30% fat.
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My trainer set me the same 40, 30, 30 and 1400 cal to lose fat and gain the same amount of muscle as fat loss.0
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So mine is currently set to 105gm of protein per day and I rarely hit that. Isn't that a lot for someone who just wants to get into shape and not really add mass?
How much do you weigh? Higher protein while eating in a deficit is beneficial (http://www.bodyrecomposition.com/fat-loss/protein-intake-while-dieting-qa.html/).
If you take your body weight in pounds and multiply it by 0.6 that should give you a decent protein goal to strive for.1 -
I'm doing 50-25-25. Did 40-30-30 when my calories were lower, and don't care if I go over protein, but there's no need for me to have a protein goal of more than 25% (which is 103 g). I go by .8 g for each lb in your healthy/goal weight, which I think is a generous enough estimate (I bumped mine a bit due to rounding up to the nearest 5% too and use my current weight since it's a healthy BMI).0
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So mine is currently set to 105gm of protein per day and I rarely hit that. Isn't that a lot for someone who just wants to get into shape and not really add mass?
How much do you weigh? Higher protein while eating in a deficit is beneficial (http://www.bodyrecomposition.com/fat-loss/protein-intake-while-dieting-qa.html/).
If you take your body weight in pounds and multiply it by 0.6 that should give you a decent protein goal to strive for.
I am currently 133lbs, my goal is 125. I'm 5'5".
My ratios are set at 45%carbs, 30% protein and 25% fat. 154 grams of carbs (which I try to keep them as healthy and complex as possible), 103 grams of protein (I can't seem to eat enough. Ever.) and fat 38 grams.
I feel like I would have to eat 3 chicken breast a day to hit my protein goals.
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Also I'm trying to keep my calories under 1400 a day.0
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55% Carbs, 30% Fat, 15% Protein0
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Low fat yogurt, cottage cheese, low fat cheeses, egg whites and lean meat are all pretty low in calories. You could add some of those to your diet if you want to increase your protein intake.0
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diannethegeek wrote: »I had success using the setup described here, though your mileage may vary: http://community.myfitnesspal.com/en/discussion/819055/setting-your-calorie-and-macro-targets/p1
This in theory, although I've been falling short of fat lately.0 -
So mine is currently set to 105gm of protein per day and I rarely hit that. Isn't that a lot for someone who just wants to get into shape and not really add mass?
How much do you weigh? Higher protein while eating in a deficit is beneficial (http://www.bodyrecomposition.com/fat-loss/protein-intake-while-dieting-qa.html/).
If you take your body weight in pounds and multiply it by 0.6 that should give you a decent protein goal to strive for.
I am currently 133lbs, my goal is 125. I'm 5'5".
My ratios are set at 45%carbs, 30% protein and 25% fat. 154 grams of carbs (which I try to keep them as healthy and complex as possible), 103 grams of protein (I can't seem to eat enough. Ever.) and fat 38 grams.
I feel like I would have to eat 3 chicken breast a day to hit my protein goals.
My protein goal is 125g, and I'm trying to lose weight. Protein intake has little to do with gaining, and many people argue adequate protein is far more important when losing than when gaining because it can help mitigate lean body mass loss.1 -
Mine are at 50/15/35. It's set like that on fat because of gall bladder issues. My protien is 105 grams a day. I am just learning and the ladies in the group I am in say when you first start learn to get the protien grams in first. I do my lean meats as chicken and turkey. I also add protein powders on low days. Egg whites are awesome way of getting protein without adding a lot of fat. Tuna I love getting water packed tuna and make sandwiches. If I am high in carbs that day I put it cucumbers. I first though that much was a lot to. But there is ways to get it in.0
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I did 40/30/30 while losing. Now with my goal a bit lower, it's closer to 45/30/25 (120g of protein but I'm usually over).0
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So mine is currently set to 105gm of protein per day and I rarely hit that. Isn't that a lot for someone who just wants to get into shape and not really add mass?
How much do you weigh? Higher protein while eating in a deficit is beneficial (http://www.bodyrecomposition.com/fat-loss/protein-intake-while-dieting-qa.html/).
If you take your body weight in pounds and multiply it by 0.6 that should give you a decent protein goal to strive for.
I am currently 133lbs, my goal is 125. I'm 5'5".
My ratios are set at 45%carbs, 30% protein and 25% fat. 154 grams of carbs (which I try to keep them as healthy and complex as possible), 103 grams of protein (I can't seem to eat enough. Ever.) and fat 38 grams.
I feel like I would have to eat 3 chicken breast a day to hit my protein goals.
Speaking as someone about your size (I'm 5'5", 120 pounds, and in maintenance), I shoot for an absolute minimum of 100g protein daily, and almost always signficantly exceed it . . . and I'm vegetarian: I haven't eaten even one chicken breast since 1974 (yup, 42 years ago)!
So, 105g doesn't seem either crazy or unachievable to me.
I strove for 0.6-0.8g protein per pound of goal bodyweight while losing, and found that very do-able. More is fine, within reason.
Check out this thread:
Carbs and Fats are cheap. Here's a Guide to getting your PROTEIN's worth. Fiber also...
Use the spreadsheet it describes - just scroll through it, find things you enjoy eating, and eat more of those, and less of something that doesn't so much help you achieve your goals . . . you can do it without 3 daily chicken breasts!
Don't forget that small amounts of protein (in snacks, sides, beverages, etc.) can add up over the course of a day, and help you reach your target. 2 -
Mine are 25% carbs, 30% protein and 45% fats. If I am lower in carbs I don't worry. It seems to work out over the course of the week.0
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