What should my macros %'s be

tibbigt
tibbigt Posts: 11 Member
edited November 15 in Health and Weight Loss
I am new to dieting. Not sure what my macros %'s should be. I run on a treadmill 5-6 times a week. I am on my feet moving 40hrs a week for my job never sit down.

I am 156 lbs 5 4' male looking to get around 145lbs.

I have been consuming around 180 carbs, 100 Protein, 60 fat. I was only watching calories so I am trying to also learn more about macros and where I should maybe be?

Any help would be appreciated

Replies

  • cathipa
    cathipa Posts: 2,991 Member
    They don't seem too bad. Try them for at least 4 weeks and if no change then reassess and decrease.
  • prattiger65
    prattiger65 Posts: 1,657 Member
    edited February 2017
    "generally" 1 g of protein per pound of lean mass and .4 g fat per pound of body weight. Use that as a starting point. But like all things, it depends, and you will likely get a multitude of different answers.
  • tibbigt
    tibbigt Posts: 11 Member
    I just don't know a lot yet lol. When I hear carbs I think bad so I keep trying to limit them but it seems they are good when it comes to weight loss.

    Was just hoping for a good percent to based off of
  • jjpptt2
    jjpptt2 Posts: 5,650 Member
    Most people are fine starting with a pretty even split based on percentages. You can shift them slightly here or there based on your preferences, but a good balance is usually a good place to start.

    There is no magic number/ratio/percentage for macros.
  • tibbigt
    tibbigt Posts: 11 Member
    Is there a certain number of carbs I shouldn't go over? Is there a certain number of fat I shouldn't go over? I'm assuming protein isn't much of an issue I have a hard time going over 100 right now anyway with work.
  • tibbigt
    tibbigt Posts: 11 Member
    prattiger65 wrote: »
    "generally" 1 g of protein per pound of lean mass and .4 g fat per pound of body weight. Use that as a starting point. But like all things, it depends, and you will likely get a multitude of different answers.

    That's helps I didn't see you're post at first.. how about carbs?
  • jjpptt2
    jjpptt2 Posts: 5,650 Member
    tibbigt wrote: »
    Is there a certain number of carbs I shouldn't go over? Is there a certain number of fat I shouldn't go over? I'm assuming protein isn't much of an issue I have a hard time going over 100 right now anyway with work.

    Not really. If carbs get so high that you're not getting enough fat and/or protein, then you should try to cut them back. But there isn't some arbitrary number that, if you start going over, will suddenly throw you into a tailspin.
  • cathipa
    cathipa Posts: 2,991 Member
    tibbigt wrote: »
    Is there a certain number of carbs I shouldn't go over? Is there a certain number of fat I shouldn't go over? I'm assuming protein isn't much of an issue I have a hard time going over 100 right now anyway with work.

    There is no magical number. Weight loss will come from your calorie deficit. Macros are more for composition. You want to make sure you are hitting your protein and fat goals. All macros can be altered since some people do better with lower carbs.
  • prattiger65
    prattiger65 Posts: 1,657 Member
    tibbigt wrote: »
    prattiger65 wrote: »
    "generally" 1 g of protein per pound of lean mass and .4 g fat per pound of body weight. Use that as a starting point. But like all things, it depends, and you will likely get a multitude of different answers.

    That's helps I didn't see you're post at first.. how about carbs?

    Split the remaining calories anyway you want. Carbs aren't evil.
  • CanadianRockies
    CanadianRockies Posts: 10 Member
    tibbigt wrote: »
    Is there a certain number of carbs I shouldn't go over? Is there a certain number of fat I shouldn't go over? I'm assuming protein isn't much of an issue I have a hard time going over 100 right now anyway with work.

    The fat and protein goals are minimum amounts. There isn't really any minimum target for carbs. Here's a helpful post on how to set your macro targets (see the bottom third of the post).

  • rileysowner
    rileysowner Posts: 8,321 Member
    Split looks fine as long as it doesn't put you into a calorie surplus. Weight loss is about Calories In vs Calories Out.
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