Macros - how do you work yours out?
zippyjojo
Posts: 22 Member
I've just really realised what macros are - I've been seeing everyone talking about them on all sorts of different websites etc for ages and at last I've actually read about it and realise they are just the big food groups 
How do you work out your macros? I've read a few things and it seems that my protein needs to be the biggest then possibly fat and then carbs - does that sound right? I've tweaked my percentages to be Protein 40%, Fat 35% and Carbs 25% - does that sound realistic? I've got 2.5 stone to lose and do a fair amount of exercise - I'm concentrating on a couple of HIIT sessions a week mixing cardio & strength and also cycle and do 3 dance lessons a week. I've entered my food for today and even though I'm having a salmon fillet for lunch and lentil curry with a haddock fillet for supper I don't seem to be anywhere near my daily goal for protein but nearly had all my fat - any tips? I'm in the UK by the way.
How do you work out your macros? I've read a few things and it seems that my protein needs to be the biggest then possibly fat and then carbs - does that sound right? I've tweaked my percentages to be Protein 40%, Fat 35% and Carbs 25% - does that sound realistic? I've got 2.5 stone to lose and do a fair amount of exercise - I'm concentrating on a couple of HIIT sessions a week mixing cardio & strength and also cycle and do 3 dance lessons a week. I've entered my food for today and even though I'm having a salmon fillet for lunch and lentil curry with a haddock fillet for supper I don't seem to be anywhere near my daily goal for protein but nearly had all my fat - any tips? I'm in the UK by the way. 0
Replies
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I don't do macros in percentages. I work it out in grams - I use IIFYM.com if I'm not working with a coach. Determine overall calories, then Protein and fats are worked out. Carbs are whatever is left - this might be a little or a lot depending on my goals. My protein and fats don't really change much, but I'll manipulate carbs a lot to change calories. If you do percentages everything changes (unnecessarily in my opinion) when your calories change.
If you struggle to hit protein targets, start planning your meals with that component first. I generally go for lower fat protein, then add fats later.0 -
I calculate my own. Percentages are not the same for everyone and also depends on what your goals are.0
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i worked round getting about 0.8g of protein per pound of bodyweight, and then adjusted my carbs and fat around that to suit.
40/35/25 works for me1 -
If you need to lose weight, a consistent calorie deficit is what's important. Calories is a unit of energy. You need to take in less energy than you expend. Macros, or macronutrients, are the energy providing nutrients - fat, protein, carbohydrate.
Protein is important, but not supposed to be the biggest source of energy. MFP's default is a good starting point. Tweak if you find it necessary/useful/helpful. A well balanced diet is easier to stick to than an unbalanced diet, because a well balanced diet makes it easy to compose meals that are tasty and satisfying. And you have to stick to your diet if you want to see results. That's why you would want to look at your macros, but that's also why you shouldn't just blindly follow a "bro" type macro suggestion.
Exercise is good for you and can burn some additional calories, but focus om food intake if your primary goal is weightloss.1 -
99% of the time, I just pay attention to calories.
On the odd occasion, I glance at the macros. I let MFP set mine up and just had a look at them:
Carbohydrates 50 %
Fat 30 %
Protein 20 %
I often go over my carbohydrates and rarely meet my fat or protein goals. But as long as I'm just under my calories, I'm happy.
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Thanks guys - I won't worry quite so much but want to have good protein levels for satisfaction and repair0
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i have a rotating macros plan - but on my high day - yesterday (2 days a week) its 53% carbs, 23% protein and 24% fat0
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Machka9 I was wondering about that. My trainer figured out the macros for me for a challenge that we are doing and my carbs seemed high (which I am happy about but skeptical at the same time) I went over my fat by just a little but was under in the protein and in carbs. My calories were under as well which I was happy about. Just trying to find the balance!0
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Omg it's frustrating and fun and can become quite obsessive I THINK. Not sure how much longer I can do it or at least as accurate. I think as long as you hit your protein everything is okay and stay within calorie deficit.0
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giraffelover77 wrote: »Machka9 I was wondering about that. My trainer figured out the macros for me for a challenge that we are doing and my carbs seemed high (which I am happy about but skeptical at the same time) I went over my fat by just a little but was under in the protein and in carbs. My calories were under as well which I was happy about. Just trying to find the balance!
One of the reasons I have a tough time meeting my fat and protein macros (not that it matters to me) is because I'm either intolerant to foods that are higher in fat or protein, or simply don't like them.
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I'm a rebel and don't track them
I just focus on my calorie intake and that's worked well for me 1 -
In general, macros should be looked at in term of grams per lb of lean body mass (everything that isn't body fat).
Protein: .8-1g
Fats: .35-.6g
Carbs: rest
There is more variability in carbs and fats. This is largely driven by fitness goals, satiety and medical needs. Protein tends to be one of the more important items during weight loss, as it can support the maintenance your of your muscle and metabolism when combined with resistance training.1 -
TavistockToad wrote: »i worked round getting about 0.8g of protein per pound of bodyweight, and then adjusted my carbs and fat around that to suit.
40/35/25 works for me
Is that Protein/carbs/fat??
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TavistockToad wrote: »i worked round getting about 0.8g of protein per pound of bodyweight, and then adjusted my carbs and fat around that to suit.
40/35/25 works for me
Is that Protein/carbs/fat??
carbs/fat/protein2 -
I calculate my protein off lean mass (as mentioned about, I follow the .8-1 g/lb)
I calculate TDEE and adjust according to my current goals.
I track calories and protein and look at my macros as I plan my day, but I don't stress about hitting specific numbers aside from protein and calories. I do keep an eye on my fats to make sure I'm getting no less than 50 grams, but this is not usually a problem for me.
I often find that I hit a good balance of all macros with this method. Kind of a laid back version of macro tracking, and I feel less restricted.3 -
I feel like I use up a lot of my calories trying to fit in 130g of protein0
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Famof72015 wrote: »I feel like I use up a lot of my calories trying to fit in 130g of protein
Maybe 130 g protein is more than you need?0 -
That's what I was thinking but this online coach I have says 131 G protein 150 carbs and 42 fat I believe....0
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1500 cals.. I have only been doing this for about three weeks I'm thinking of just ordering these meals that this lady doesn't our town seems a lot easier and more convenient I don't know it's really expensive though0
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I just focus on calories but I do try to hit my protien goal daily (I don't always, but I do try). I just have my macros set at the mfp default of 20% P, 30% F, 50% C. Mine usually ends up being about 20% P, 35% F and 45% C.0
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it seems that my protein needs to be the biggest then possibly fat and then carbs - does that sound right?
No--that could be fine, but normally there would be no reason for protein to be the highest. It would typically be carbs and if on a lower carb diet, fat. You want enough protein to maximize muscle repair and avoid losing muscle if losing weight or to build muscle if bulking, but that's going to be around .8 g/lb of healthy goal weight (the numbers psulemon gave are good basic targets for macro setting).
What percentage that ends up being will depend on total calories, but for me it's around 25% when cutting and not more than 20% at maintenance. I often eat more because I enjoy foods with protein, but don't particularly try to get more than my 100 g.
As for carbs and fat, it really depends on personal preference and experimenting with how you feel best and react. I think just hitting protein and seeing where fat and carbs fall is a good way to start and then if you think you could improve satiety or energy, play around.0 -
TavistockToad wrote: »i worked round getting about 0.8g of protein per pound of bodyweight, and then adjusted my carbs and fat around that to suit.
40/35/25 works for me
Is that Protein/carbs/fat??
I lied actually it's 45/30/25 but I'm often closer to 35 for fat!0 -
For high exercise or muscle building, 40% carbs 30% fat 30% protein is often recommended. The reason for this is that your body needs more protein to repair muscle than if you were sedentary, it also needs enough carbs to recover your energy for future exercise, and the right amount of fats keeps your hormones stable.0
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For high exercise or muscle building, 40% carbs 30% fat 30% protein is often recommended. The reason for this is that your body needs more protein to repair muscle than if you were sedentary, it also needs enough carbs to recover your energy for future exercise, and the right amount of fats keeps your hormones stable.
Percentages is the old way to look at things. Grams per lb of lean body mass is more accurate.1 -
Percentages is the old way to look at things. Grams per lb of lean body mass is more accurate.
That does make since, it's been a couple years since I looked into it. What is the best easy access way to calculate lean body mass? Are percentages still a viable rule of thumb if you don't know your lean body mass?
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Percentages is the old way to look at things. Grams per lb of lean body mass is more accurate.
That does make since, it's been a couple years since I looked into it. What is the best easy access way to calculate lean body mass? Are percentages still a viable rule of thumb if you don't know your lean body mass?
Hydrostatic and Dexa are the most accurate, then body fat calipers and then a bioimpedance machine. Rough estimates are ok, because you can always overshoot protein a bit to be safe.0 -
I estimate my lbm based off what I think my body fat is and typical lbm for women my size. I'm probably eating protein more than a gram per pound, but I'm ok with this since my overall calories are very high.Percentages is the old way to look at things. Grams per lb of lean body mass is more accurate.
That does make since, it's been a couple years since I looked into it. What is the best easy access way to calculate lean body mass? Are percentages still a viable rule of thumb if you don't know your lean body mass?
I still wouldn't go by % though. 30% protein at maintenance is a lot different than 30% in a deficit/surplus. Calculating this way would have you decreasing your protein when trying to lose fat, and increasing it when trying to gain muscle. Both opposite of what you want, according to the "bro science" I have been taught.1 -
I get 190 carbs 130 protein and 40 fat 5 days of the week and 250 carbs 130 protein and 40 fat on my two refeed days. I'm 116lbs and 5'7". Lift 6 days per week and do some cardio every day of the week. Will be increasing carbs again soon.1
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Do you make your own meals? Is it usually the same thing everyday?0
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