Understanding macros

bloedhond4
bloedhond4 Posts: 3 Member
edited November 2024 in Health and Weight Loss
Hi, im 28 male 106kg and 1.8m. I have been in the gym and sport game for a very long time but never worried about dieting with gyming..I have only recently started understanding that calorie counting plays a big role in loosing weight. I am still little confused on the macro part (protein/carb/fat).. I love protein and tend to go over my daily target in protein but I stay withing my calorie count for the day. So I eat less carbs and sometimes fat because of the protein that went over... My question is what impact does this have? Will I still loose weight evectively? My daily goal on protein is 75. Not a lot at all, and normally end up with 110-120 per day and just cut down on the other two. (188carbs/50g fat) is what MFP recommended. Thanks any advice will be appriciated

Replies

  • nosebag1212
    nosebag1212 Posts: 621 Member
    edited June 2017
    Protein is a minimum not maximum, so you cannot go "over" on it. Ideally you want protein at 0.8 grams per lb goal weight, fat is 0.4 gram per lb goal weight, once you hit these minimums you can fill whatever calories you have left with any combination of c/p/f you want.

    Edit: 1500 calories is extremely low for a male of your stats.
  • kimny72
    kimny72 Posts: 16,011 Member
    For weight loss, calories are king. Macros are for satiety and some health or fitness goals.

    Alot of people look at their protein and fat goals as minimums and let carbs take up whatever is left. Good luck!
  • AnvilHead
    AnvilHead Posts: 18,340 Member
    http://community.myfitnesspal.com/en/discussion/819055/setting-your-calorie-and-macro-targets/p1
  • bloedhond4
    bloedhond4 Posts: 3 Member
    Thanks the article help quite a bit, i have adjusted my macros now and wil still have same calories.. I also thoughg the calories are to little but thats what MFP sugested. On gym days I eat about 200 calories more and none gym I stay in that goal. Thanks for comments
  • tinkerbellang83
    tinkerbellang83 Posts: 9,174 Member
    bloedhond4 wrote: »
    Thanks the article help quite a bit, i have adjusted my macros now and wil still have same calories.. I also thoughg the calories are to little but thats what MFP sugested. On gym days I eat about 200 calories more and none gym I stay in that goal. Thanks for comments

    Check your stats are correct in settings and do you have yourself set at the most aggressive weight loss rate (2lb per week), more often than not that's why. I am a 5'8" female weighing a little less than you and I eat more than that 1600-1700 net to lose 1lb per week (average 2200 total on active days)
  • manhnguyen123
    manhnguyen123 Posts: 40 Member
    Before anyone should give suggestions on what macros he should be on, realize that ratios apply to the general population. He's an individual with unique goals and may not wish to lose or gain some of the things you might want. What works for you might not be the same for him. Don't say .8g of goal weight or *kitten* like that. Give him suggestions, not fake solutions.
  • tinkerbellang83
    tinkerbellang83 Posts: 9,174 Member
    manhnguyen123 wrote: »
    Before anyone should give suggestions on what macros he should be on, realize that ratios apply to the general population. He's an individual with unique goals and may not wish to lose or gain some of the things you might want. What works for you might not be the same for him. Don't say .8g of goal weight or *kitten* like that. Give him suggestions, not fake solutions.

    That is a minimum recommended daily amount (which above posters have clearly stated) not a fake solution.
  • manhnguyen123
    manhnguyen123 Posts: 40 Member
    What do you mean mininum? If were basing this off research I can easily show you other research that is against this idea. My point is, instead of giving suggestions on an exact number, try to figure out what the specific individual need.
  • tinkerbellang83
    tinkerbellang83 Posts: 9,174 Member
    I mean it's the minimum intake Men & Women over 19 should be aiming for in general per USDA https://www.nap.edu/read/10490/chapter/12.

    OP per his original post was worried about going over the amount he had set in MFP but this is a minimum guide not a maximum. The link provided by @AnvilHead gives plenty of good advice as to how to tailor macros to your own individual needs.

  • bloedhond4
    bloedhond4 Posts: 3 Member
    tinkerbellang83 wrote: »
    bloedhond4 wrote: »
    Thanks the article help quite a bit, i have adjusted my macros now and wil still have same calories.. I also thoughg the calories are to little but thats what MFP sugested. On gym days I eat about 200 calories more and none gym I stay in that goal. Thanks for comments

    Check your stats are correct in settings and do you have yourself set at the most aggressive weight loss rate (2lb per week), more often than not that's why. I am a 5'8" female weighing a little less than you and I eat more than that 1600-1700 net to lose 1lb per week (average 2200 total on active days)

    Yeah it is set to most aggressive, I have not issue with the amount of calories I consume as I am not hungry during the day after any meals. I have worked a plan out that keeps with me full without hitting a lot of calories. My main concern was that I keep going over on protein but still withing calories and wanted to know the impact.
    I got on the scale at gym again yesterday and noticed I down to 104.8kg from 109.2kg in about 4 weeks and can see definition in muscle so I am not loosing any muscle with the fat.
    I started with HIIT training as well after weights which I am sure will burn more calories than the normal cardio whichwill also allow me to eat a little more if I should start feeling hungry. I do appreciate all the comments and advice that has been provided.
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