What is most important...calories or macros?
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justjenny
Posts: 529 Member
When trying to lose weight is it more important to keep your calories low, or your macros? I just logged what I ate so far for the day, and my orange juice already put me over my sugar limit for the day. If I stay under my calories for the day, even if my macros are above the limits I set, will I still lose weight?
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Replies
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Calories.
The sugar in fruit, vegetables and dairy are not a problem. The added sugars may be. I look at added sugars. I don't even track sugar, it all gets covered in carbs.
I find that fruit juice is not that great. It's high calorie and doesn't help me stay full. I just eat the whole fruit instead. The fiber helps with satiety and insulin spikes, so it doesn't cause the same reaction.
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Calories.1
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Ok. Thank you. I had a eggwhites with feta, banana and peanut butter and oj for breakfast. I am full, and nowhere near my calorie intake for the day. I plan on going to the gym this afternoon as well, so by end of day, I should be way under my calorie limit.1
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When trying to lose weight is it more important to keep your calories low, or your macros? I just logged what I ate so far for the day, and my orange juice already put me over my sugar limit for the day. If I stay under my calories for the day, even if my macros are above the limits I set, will I still lose weight?
tracking macros in and of itself is tracking calories.
a macronutrient is just the part of food that has energy in it. carbs have 4 calories per gram, protein has 4 calories per gram, and fat has 9 calories per gram. If you limit your macros you're also limiting your calories.
At the end of the day calories matter for weight loss (because your body must take that energy from somewhere). Your lifestyle factors and macronutrient ratio will impact your body composition (for example weight lifting and eating adequate protein will help maintain SOME lean muscle tissue).
p.s. if you're looking at MFP "sugar" is a seperate thing entirely, which IMO is just stupid. They count towards your carbs, so i wouldn't worry about the "sugar" section at all as it isn't a macronutrient.10 -
Technically, yes. You probably would lose weight if you're at a deficit. But the goal is to lose fat, not just weight. Eating adequate protein is muscle-protective (along with resistance training) which means you aren't going to be losing weight in the form of fat AND muscle. I would make adequate protein a priority. Fat shouldn't be slashed too low either because it can negatively affect your hormones, and when your hormones are jacked, CICO isn't even relevant anymore. And finally.. carbs. Not the devil, but there certainly are better ones than others. If you're straight up eating capn crunch for all your carbs, you're just more likely to feel like utter crap.
So.. the odd day of eating whatever and staying below your calorie threshold is fine. Maybe even encouraged to prevent binges. But your best bet for long term success is to dial in the macros with good whole food.3 -
rainbowbow wrote: »When trying to lose weight is it more important to keep your calories low, or your macros? I just logged what I ate so far for the day, and my orange juice already put me over my sugar limit for the day. If I stay under my calories for the day, even if my macros are above the limits I set, will I still lose weight?
tracking macros in and of itself is tracking calories.
a macronutrient is just the part of food that has energy in it. carbs have 4 calories per gram, protein has 4 calories per gram, and fat has 9 calories per gram. If you limit your macros you're also limiting your calories.
At the end of the day calories matter for weight loss (because your body must take that energy from somewhere). Your lifestyle factors and macronutrient ratio will impact your body composition (for example weight lifting and eating adequate protein will help maintain SOME lean muscle tissue).
p.s. if you're looking at MFP "sugar" is a seperate thing entirely, which IMO is just stupid. They count towards your carbs, so i wouldn't worry about the "sugar" section at all as it isn't a macronutrient.
Pure awesomeness right here^^1 -
Ok. Thank you. I had a eggwhites with feta, banana and peanut butter and oj for breakfast. I am full, and nowhere near my calorie intake for the day. I plan on going to the gym this afternoon as well, so by end of day, I should be way under my calorie limit.
Being under your calorie goal isn't the point. A deficit has already been calculated in to that number, before you exercise (which "earns" you more calories). Eating too little is not better, and consistent undereating can lead to health problems7 -
Weight loss is entirely about energy balance and calories are a measure of energy. Macros do matter for other reasons but not weight loss.3
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Ok. Thank you. I had a eggwhites with feta, banana and peanut butter and oj for breakfast. I am full, and nowhere near my calorie intake for the day. I plan on going to the gym this afternoon as well, so by end of day, I should be way under my calorie limit.
You do not need to be way under your limit. You should try to come close to your goal, not way under it. MFP is also designed so that you eat at least some of your exercise calories back. Of course, you need to make sure you are logging accurately. There are some great stickies for that (on my phone and can't link).4 -
My goals are as such....Your Daily Goal 1,500 calories 169 protein 42 fat 113 carbs 45 sugar
I am currently 130 pounds, looking to lose 15 pounds, lose fat and gain muscle. Will these daily goals best help me reach my goal?0 -
My goals are as such....Your Daily Goal 1,500 calories 169 protein 42 fat 113 carbs 45 sugar
I am currently 130 pounds, looking to lose 15 pounds, lose fat and gain muscle. Will these daily goals best help me reach my goal?
Protein only needs to be .75-1 g per lb of body weight.
Maybe make up the difference in fat. That seems low.
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So make it around 130 g of protein and 70 grams of fat?
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I just realized I had it backwards. It it set as 160 carbs, and 113 protein.0
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Ok. I readjusted my daily goals. It worked out to be 35% protein, 35% fat, and 35% carbs. Does that seem right?
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1,500 calories 131 carbs 58 fat 113 protein0
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