My Macros
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seansta5
Posts: 30 Member
I told the app my goal is to lose weight. I currently weigh 262 lbs and I would like to get down to 240 lbs. I put the amount I would like to lose per week 2 lbs. They calculated my macros as the following:
Carbs: 50%
Fat: 30%
Protein: 20%
If my goal is to lose weight, why is my carbohydrates at 50 percent? In the past I have always been told 1 gram of lean protein per 1 kg of body weight. They have my protein goal at 94 grams per day which doesn't seem like a lot at all. Does anyone know why this is?
Carbs: 50%
Fat: 30%
Protein: 20%
If my goal is to lose weight, why is my carbohydrates at 50 percent? In the past I have always been told 1 gram of lean protein per 1 kg of body weight. They have my protein goal at 94 grams per day which doesn't seem like a lot at all. Does anyone know why this is?
0
Replies
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The % breakdown is the default breakdown. You can choose whatever split you like. That said, carbs don't make you fat, or make you unable to lose weight. Sticking to your calorie goal is what matters for weight loss. Some like higher protein, or higher fat, others like higher carb - experiment with what works for you for satisfaction and satiety.
I personally prefer higher protein, especially in a deficit, and go with 0.8g of protein per lb. I'd suggest looking at the protein and fat goals as minimums!6 -
Also, @seansta5 your description of '1 gram of lean protein per 1 kg of body weight' misstates the (What am I supposed to call this? Bro-science? Common wisdom? Rule of thumb?) case. It should be stated as 1 gram of protein per 1 kg of lean body weight.
I only care to get to or above the default protein macro. I also want to get to the default fat macro, but my priority is to get to the protein number. Carbs just happen. It happens that today I made a pot of stuff with rice and quinoa and alligator. My carbs are high today. Tomorrow my carbs will be low. Carb ce-ra2 -
livingleanlivingclean wrote: »The % breakdown is the default breakdown. You can choose whatever split you like. That said, carbs don't make you fat, or make you unable to lose weight. Sticking to your calorie goal is what matters for weight loss. Some like higher protein, or higher fat, others like higher carb - experiment with what works for you for satisfaction and satiety.
I personally prefer higher protein, especially in a deficit, and go with 0.8g of protein per lb. I'd suggest looking at the protein and fat goals as minimums!
@livingleanlivingclean I will admit I haven't experimented with the Macros yet. I was doing high lean protein as well but I noticed the meals became hard to adhere to. I would become exhausted after eating 250 grams of protein everyday and then I would have to work out tired which I didnt want to do. Also, I should mention I am a Type 1 Diabetic so I am not sure if that would change the situation any.
Does MyFitnessPal calculate Macros for you or do you recommend another app that would calculate my Macros for me based on information I give?0 -
JeromeBarry1 wrote: »Also, @seansta5 your description of '1 gram of lean protein per 1 kg of body weight' misstates the (What am I supposed to call this? Bro-science? Common wisdom? Rule of thumb?) case. It should be stated as 1 gram of protein per 1 kg of lean body weight.
I only care to get to or above the default protein macro. I also want to get to the default fat macro, but my priority is to get to the protein number. Carbs just happen. It happens that today I made a pot of stuff with rice and quinoa and alligator. My carbs are high today. Tomorrow my carbs will be low. Carb ce-ra
Thank you!0 -
That's overthinking, and MFP generally discourages overthinking. Just eat food you like and stick within your calories. That's all it takes to lose weight, but losing weight demands that you do that. Doing all sorts of hard and unnecessay things when you have something hard and necessary to do, is not recommended.livingleanlivingclean wrote: »The % breakdown is the default breakdown. You can choose whatever split you like. That said, carbs don't make you fat, or make you unable to lose weight. Sticking to your calorie goal is what matters for weight loss. Some like higher protein, or higher fat, others like higher carb - experiment with what works for you for satisfaction and satiety.
I personally prefer higher protein, especially in a deficit, and go with 0.8g of protein per lb. I'd suggest looking at the protein and fat goals as minimums!
@livingleanlivingclean I will admit I haven't experimented with the Macros yet. I was doing high lean protein as well but I noticed the meals became hard to adhere to. I would become exhausted after eating 250 grams of protein everyday and then I would have to work out tired which I didnt want to do. Also, I should mention I am a Type 1 Diabetic so I am not sure if that would change the situation any.
Does MyFitnessPal calculate Macros for you or do you recommend another app that would calculate my Macros for me based on information I give?2 -
I told the app my goal is to lose weight. I currently weigh 262 lbs and I would like to get down to 240 lbs. I put the amount I would like to lose per week 2 lbs. They calculated my macros as the following:
Carbs: 50%
Fat: 30%
Protein: 20%
If my goal is to lose weight, why is my carbohydrates at 50 percent? In the past I have always been told 1 gram of lean protein per 1 kg of body weight. They have my protein goal at 94 grams per day which doesn't seem like a lot at all. Does anyone know why this is?
with 22lbs to lose, you should be aiming for a pound a week, max.1 -
livingleanlivingclean wrote: »The % breakdown is the default breakdown. You can choose whatever split you like. That said, carbs don't make you fat, or make you unable to lose weight. Sticking to your calorie goal is what matters for weight loss. Some like higher protein, or higher fat, others like higher carb - experiment with what works for you for satisfaction and satiety.
I personally prefer higher protein, especially in a deficit, and go with 0.8g of protein per lb. I'd suggest looking at the protein and fat goals as minimums!
@livingleanlivingclean I will admit I haven't experimented with the Macros yet. I was doing high lean protein as well but I noticed the meals became hard to adhere to. I would become exhausted after eating 250 grams of protein everyday and then I would have to work out tired which I didnt want to do. Also, I should mention I am a Type 1 Diabetic so I am not sure if that would change the situation any.
Does MyFitnessPal calculate Macros for you or do you recommend another app that would calculate my Macros for me based on information I give?
"Working out tired" is more likely a result of too few calories rather than macro split.
Maybe rethink if 2lbs/week is sustainable and appropriate?
If it's impacting your workouts then you need to think if that trade off versus speed of loss is right for you.
Suck it up and persevere for 10 weeks or have an easier time of it for 20 weeks....
You do realise you are supposed to eat back exercise calories too I hope? Otherwise you are turning your selected 1000/day deficit into an even larger deficit.1 -
rough math - assuming 35% BF (although you may be higher) - LMM is 171lbs (from 262lbs) - so if you go with protein of 1g/LMM then 171g, if you go for 1g/GOAL LMM (then 20% BF of 240) = 180g protein
fat - .4-.6g per LMM - 70-100g fat
then fill in the rest with carbs
carbs aren't the devil - as long as you are under your calorie goal, then you will lose weight1 -
deannalfisher wrote: »rough math - assuming 35% BF (although you may be higher) - LMM is 171lbs (from 262lbs) - so if you go with protein of 1g/LMM then 171g, if you go for 1g/GOAL LMM (then 20% BF of 240) = 180g protein
fat - .4-.6g per LMM - 70-100g fat
then fill in the rest with carbs
carbs aren't the devil - as long as you are under your calorie goal, then you will lose weight
I am probably about 25% body fat right now.0 -
I opted for the high side, but honestly it won't change your goal overly much - but at 260ish pounds - I'm going to hypothesize you are higher than 25%2
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livingleanlivingclean wrote: »The % breakdown is the default breakdown. You can choose whatever split you like. That said, carbs don't make you fat, or make you unable to lose weight. Sticking to your calorie goal is what matters for weight loss. Some like higher protein, or higher fat, others like higher carb - experiment with what works for you for satisfaction and satiety.
I personally prefer higher protein, especially in a deficit, and go with 0.8g of protein per lb. I'd suggest looking at the protein and fat goals as minimums!
@livingleanlivingclean I will admit I haven't experimented with the Macros yet. I was doing high lean protein as well but I noticed the meals became hard to adhere to. I would become exhausted after eating 250 grams of protein everyday and then I would have to work out tired which I didnt want to do. Also, I should mention I am a Type 1 Diabetic so I am not sure if that would change the situation any.
Does MyFitnessPal calculate Macros for you or do you recommend another app that would calculate my Macros for me based on information I give?
"Working out tired" is more likely a result of too few calories rather than macro split.
Maybe rethink if 2lbs/week is sustainable and appropriate?
If it's impacting your workouts then you need to think if that trade off versus speed of loss is right for you.
Suck it up and persevere for 10 weeks or have an easier time of it for 20 weeks....
You do realise you are supposed to eat back exercise calories too I hope? Otherwise you are turning your selected 1000/day deficit into an even larger deficit.
I have Type 1 Diabetes so my metabolism is already slow as it is and I feel as though I am carb sensitive so I do not want to be loading up on carbs if I dont have to. What do you mean by eating back my exercise calories? I also referenced myself working out tired when I was eating 2,700 calories per day. Maybe it could have been the amount of lean protein I was consuming but it was a strict diet and very bland. It was extremely hard to adhere to this type of meal plan. My goal was to get abs and remains my goal. I am not trying to enter a Mr. Olympia contest0 -
kommodevaran wrote: »
That's overthinking, and MFP generally discourages overthinking. Just eat food you like and stick within your calories. That's all it takes to lose weight, but losing weight demands that you do that. Doing all sorts of hard and unnecessay things when you have something hard and necessary to do, is not recommended.livingleanlivingclean wrote: »The % breakdown is the default breakdown. You can choose whatever split you like. That said, carbs don't make you fat, or make you unable to lose weight. Sticking to your calorie goal is what matters for weight loss. Some like higher protein, or higher fat, others like higher carb - experiment with what works for you for satisfaction and satiety.
I personally prefer higher protein, especially in a deficit, and go with 0.8g of protein per lb. I'd suggest looking at the protein and fat goals as minimums!
@livingleanlivingclean I will admit I haven't experimented with the Macros yet. I was doing high lean protein as well but I noticed the meals became hard to adhere to. I would become exhausted after eating 250 grams of protein everyday and then I would have to work out tired which I didnt want to do. Also, I should mention I am a Type 1 Diabetic so I am not sure if that would change the situation any.
Does MyFitnessPal calculate Macros for you or do you recommend another app that would calculate my Macros for me based on information I give?
Thanks for the tip. Spare the counseling please. MFP discourages it.3 -
deannalfisher wrote: »I opted for the high side, but honestly it won't change your goal overly much - but at 260ish pounds - I'm going to hypothesize you are higher than 25%
Im 6'6 so why would I be over 25% ? Lol0 -
livingleanlivingclean wrote: »The % breakdown is the default breakdown. You can choose whatever split you like. That said, carbs don't make you fat, or make you unable to lose weight. Sticking to your calorie goal is what matters for weight loss. Some like higher protein, or higher fat, others like higher carb - experiment with what works for you for satisfaction and satiety.
I personally prefer higher protein, especially in a deficit, and go with 0.8g of protein per lb. I'd suggest looking at the protein and fat goals as minimums!
@livingleanlivingclean I will admit I haven't experimented with the Macros yet. I was doing high lean protein as well but I noticed the meals became hard to adhere to. I would become exhausted after eating 250 grams of protein everyday and then I would have to work out tired which I didnt want to do. Also, I should mention I am a Type 1 Diabetic so I am not sure if that would change the situation any.
Does MyFitnessPal calculate Macros for you or do you recommend another app that would calculate my Macros for me based on information I give?
"Working out tired" is more likely a result of too few calories rather than macro split.
Maybe rethink if 2lbs/week is sustainable and appropriate?
If it's impacting your workouts then you need to think if that trade off versus speed of loss is right for you.
Suck it up and persevere for 10 weeks or have an easier time of it for 20 weeks....
You do realise you are supposed to eat back exercise calories too I hope? Otherwise you are turning your selected 1000/day deficit into an even larger deficit.
I have Type 1 Diabetes so my metabolism is already slow as it is and I feel as though I am carb sensitive so I do not want to be loading up on carbs if I dont have to. What do you mean by eating back my exercise calories? I also referenced myself working out tired when I was eating 2,700 calories per day. Maybe it could have been the amount of lean protein I was consuming but it was a strict diet and very bland. It was extremely hard to adhere to this type of meal plan. My goal was to get abs and remains my goal. I am not trying to enter a Mr. Olympia contest
MFP calorie recommendations are built on eating back workout calories - the initial calories given only include daily activity and NOT purposeful exercise; so eating back a portion of your workout calories ensures that you are maintaining adequate nutrition for what you are doing to your body2 -
I have belly fat I want to lose. Lower abdominal visceral fat. I have a large frame. I will get my body fat measured today at the gym and let you know. I may be 27% max but i highly doubt I would be that high.0
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deannalfisher wrote: »livingleanlivingclean wrote: »The % breakdown is the default breakdown. You can choose whatever split you like. That said, carbs don't make you fat, or make you unable to lose weight. Sticking to your calorie goal is what matters for weight loss. Some like higher protein, or higher fat, others like higher carb - experiment with what works for you for satisfaction and satiety.
I personally prefer higher protein, especially in a deficit, and go with 0.8g of protein per lb. I'd suggest looking at the protein and fat goals as minimums!
@livingleanlivingclean I will admit I haven't experimented with the Macros yet. I was doing high lean protein as well but I noticed the meals became hard to adhere to. I would become exhausted after eating 250 grams of protein everyday and then I would have to work out tired which I didnt want to do. Also, I should mention I am a Type 1 Diabetic so I am not sure if that would change the situation any.
Does MyFitnessPal calculate Macros for you or do you recommend another app that would calculate my Macros for me based on information I give?
"Working out tired" is more likely a result of too few calories rather than macro split.
Maybe rethink if 2lbs/week is sustainable and appropriate?
If it's impacting your workouts then you need to think if that trade off versus speed of loss is right for you.
Suck it up and persevere for 10 weeks or have an easier time of it for 20 weeks....
You do realise you are supposed to eat back exercise calories too I hope? Otherwise you are turning your selected 1000/day deficit into an even larger deficit.
I have Type 1 Diabetes so my metabolism is already slow as it is and I feel as though I am carb sensitive so I do not want to be loading up on carbs if I dont have to. What do you mean by eating back my exercise calories? I also referenced myself working out tired when I was eating 2,700 calories per day. Maybe it could have been the amount of lean protein I was consuming but it was a strict diet and very bland. It was extremely hard to adhere to this type of meal plan. My goal was to get abs and remains my goal. I am not trying to enter a Mr. Olympia contest
MFP calorie recommendations are built on eating back workout calories - the initial calories given only include daily activity and NOT purposeful exercise; so eating back a portion of your workout calories ensures that you are maintaining adequate nutrition for what you are doing to your body
I will be working out as well and I plan on doing so with the calories they have given me which should put me at more of a deficit. I may increase my protein post workout but thats about it0 -
If you aren't going to follow the myfitnesspal way of accounting for exercise then don't use this site to set your calorie goal. Go to a TDEE calculator instead.
The calorie goal on here is plus exercise calories. Read the sticky threads to understand how to use this tool.
You have selected the fastest rate of weight loss and making that deficit even more extreme by not eating back.
Do you see why you are feeling tired?
Think of it like the fuel in your car - you drive more than normal (adding exercise) then you need more fuel.
At your size your exercise is going to be very significant.6 -
if you are going to ignore the advice of people (which you asked for) - then why ask at all?7
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deannalfisher wrote: »livingleanlivingclean wrote: »The % breakdown is the default breakdown. You can choose whatever split you like. That said, carbs don't make you fat, or make you unable to lose weight. Sticking to your calorie goal is what matters for weight loss. Some like higher protein, or higher fat, others like higher carb - experiment with what works for you for satisfaction and satiety.
I personally prefer higher protein, especially in a deficit, and go with 0.8g of protein per lb. I'd suggest looking at the protein and fat goals as minimums!
@livingleanlivingclean I will admit I haven't experimented with the Macros yet. I was doing high lean protein as well but I noticed the meals became hard to adhere to. I would become exhausted after eating 250 grams of protein everyday and then I would have to work out tired which I didnt want to do. Also, I should mention I am a Type 1 Diabetic so I am not sure if that would change the situation any.
Does MyFitnessPal calculate Macros for you or do you recommend another app that would calculate my Macros for me based on information I give?
"Working out tired" is more likely a result of too few calories rather than macro split.
Maybe rethink if 2lbs/week is sustainable and appropriate?
If it's impacting your workouts then you need to think if that trade off versus speed of loss is right for you.
Suck it up and persevere for 10 weeks or have an easier time of it for 20 weeks....
You do realise you are supposed to eat back exercise calories too I hope? Otherwise you are turning your selected 1000/day deficit into an even larger deficit.
I have Type 1 Diabetes so my metabolism is already slow as it is and I feel as though I am carb sensitive so I do not want to be loading up on carbs if I dont have to. What do you mean by eating back my exercise calories? I also referenced myself working out tired when I was eating 2,700 calories per day. Maybe it could have been the amount of lean protein I was consuming but it was a strict diet and very bland. It was extremely hard to adhere to this type of meal plan. My goal was to get abs and remains my goal. I am not trying to enter a Mr. Olympia contest
MFP calorie recommendations are built on eating back workout calories - the initial calories given only include daily activity and NOT purposeful exercise; so eating back a portion of your workout calories ensures that you are maintaining adequate nutrition for what you are doing to your body
I will be working out as well and I plan on doing so with the calories they have given me which should put me at more of a deficit. I may increase my protein post workout but thats about it
you don't want to be at a huge deficit - when you lose weight, you lose muscle and fat - if you go too low, you will end up losing lean muscle mass - which you don't want to do6 -
My whole mindset with the plus exercise calories is that I do not want to gain excess weight whether that be fat or muscle from these extra calories i will be consuming in order to workout. I understand what you are saying but what if I consume extra calories for exercise and then I do not burn off those calories? Now I am put in a position where I need to burn off the excess exercise calories plus the base calories I am eating throughout the day. My activity right now is sedentary based on what I do for work so throughout the day I am not burning many of those base calories.5
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