Help with macro counting

erika_saylor
erika_saylor Posts: 1 Member
in Food and Nutrition
I am starting to learn how to count my macros but not sure how to figure out what good numbers/percentages to start with. I’m trying to lose weight. Can someone assist with how to get good starting numbers?

Replies

  • shannonreidwiltshire
    shannonreidwiltshire Posts: 50 Member
    edited April 2018
    My doctor had me change mine to 35% carbs, 35% fat and 30% protein.
  • Rose18l
    Rose18l Posts: 147 Member
    For protein go for 0.8-1gr of protein per pound of bodyweight. Fat and carbs are up to personal preference.
  • AnnPT77
    AnnPT77 Posts: 34,204 Member
    Rose18l wrote: »
    For protein go for 0.8-1gr of protein per pound of bodyweight. Fat and carbs are up to personal preference.

    I'd say per pound of healthy goal weight daily. A 225 pound woman just starting on weight loss, who has a goal of 130, certainly doesn't need to be figuring out how to fit 225g protein into reduced calories.

    Actually, I'd personally suggest 0.6-0.8g protein per pound of goal weight, or 0.8-1g per pound of lean body mass, but that's a much more minor quibble/difference of opinion. Lots of different opinions around here about protein! ;)

    I'd also suggest fats at 0.35-0.45g minimum daily per pound of healthy goal weight.

    Carbs at whatever level, as long as not diabetic or enroute to it.
  • nyponbell
    nyponbell Posts: 379 Member
    I just started and to make it esier for me while I figure it all out and find food combinations that hit my targets and makes me feel good, I am doing a basic 50% carbs, 25% fats and protein. I will adjust once I get the handle of it. I figure one step at a time and I find it easier to get to know the system first before I start to experiment (and I need to up my protein for lifting days but I rarely hit my current target so i rather keep it as it is to give me enough fuel through other categories).

    I am planning on then working on one category at a time to find food that allows me to feel full, feel good, feed my cravings and still be within an acceptable range of it. That will later help me when I change the categories (I don’t want to be at 50% carbs). I might not take a direct route (nor the best route) but this will make me feel a lot less overwhelmed with the whole thing!

    Good luck!!
  • jjpptt2
    jjpptt2 Posts: 5,650 Member
    If your goal is just weight loss, then macros don't really matter all that much - focus on total calories. Set your macros however you want/need to make it easiest to stay on track with your calories... i.e. no sense cutting carbs if that makes it harder for you to adhere to your overall calorie goal.
  • Sharon_C
    Sharon_C Posts: 2,132 Member
    There are all kinds of macro calculators on the internet that will base your macros on your goals then you can adjust your MFP macros to what the calculators tell you. Personally I do 40% carbs, 30% protein, 30% fat but it all depends on what you want to achieve.
  • shannonreidwiltshire
    shannonreidwiltshire Posts: 50 Member
    lynn_glenmont wrote: »
    shannonreidwiltshire wrote: »
    My doctor had me change mine to 35% carbs, 35% fat and 30% protein.

    OK, but there's zero reason to assume that what your doctor thinks is right for you would be right for the OP. Second-hand medical advice extrapolated to someone whom we know nothing about is at best worthless and at worse, dangerous.

    Wow, really?

    I didn't tell the OP what to change it to. Just told them what I changed mine, too.
  • taniaritter
    taniaritter Posts: 2 Member
    I have used many different macro calculators and they all give me different results, its very confusing?
  • kimny72
    kimny72 Posts: 16,011 Member
    taniaritter wrote: »
    I have used many different macro calculators and they all give me different results, its very confusing?

    Macros are really personal preference. Start with the mfp defaults if your not sure. Many of us look at the default protein and fat goals as minimums to exceed and let carbs fall where they may.
  • TonyB0588
    TonyB0588 Posts: 9,520 Member
    erika_saylor wrote: »
    I am starting to learn how to count my macros but not sure how to figure out what good numbers/percentages to start with. I’m trying to lose weight. Can someone assist with how to get good starting numbers?

    I don't count my Macros. My main purpose for being on MFP is to track calories.

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