Starting Macros

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amymukes
amymukes Posts: 4 Member
in Food and Nutrition
I'm switching from.WW to tracking macros. I'm planning 20 carb/40 protein/ 40 fat. Any advice or insight.

Replies

  • malibu927
    malibu927 Posts: 17,565 Member
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    Try it and see if it works for you. Barring medical reasons, macro settings are a personal preference.
  • kimny72
    kimny72 Posts: 16,013 Member
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    Why did you choose that macro split? Not a criticism, just curious as that's not one I see often :smile:

    If you're looking for food ideas I can't help as I eat way more carbs than that but I'm sure you'll get lots more replies.

    Just keep in mind that if you have a day where you just can't get your macros lined up, hitting your calorie goal is more important than your macros for weight loss. So like don't go over your calorie goal in an effort to get enough fat or something like that

    Welcome and good luck!
  • AnvilHead
    AnvilHead Posts: 18,344 Member
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    Some useful guidelines for macros here: https://community.myfitnesspal.com/en/discussion/819055/setting-your-calorie-and-macro-targets/p1
  • kommodevaran
    kommodevaran Posts: 17,890 Member
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    Weightloss is about how accurate for how long, not how extreme. I advice at least starting out with the default, or not even tracking, macros.
  • sijomial
    sijomial Posts: 19,811 Member
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    Three questions:

    1/ Why track macros and not just calories? (I'm not saying it's not beneficial just trying to understand what benefit is important to you.)

    2/ Why use fixed macro percentages at all?

    3/ Why did you choose those particular percentages rather than the default?

  • Lillymoo01
    Lillymoo01 Posts: 2,865 Member
    edited April 2018
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    When determining macros it is important that

    Your minimum intake of protein is 0.8 grams of protein for every pound of weight you are
    Your minimum intake of fat is 0.3 grams for every pound of weight you are

    Note these are minimums only can you can definitely have more.

    Your exact makeup of macros needs to be determined by

    Any medical conditions you have
    The type of foods you enjoy and the way of eating you can sustain for life (not just while you are losing)
    The types of foods that keep you fuller for longer. Some find this fat, others protein, others starches, others fibre .....

    You really need to play around with your macros a bit to find what works best for you as it is very individual.
  • seska422
    seska422 Posts: 3,217 Member
    edited April 2018
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    Lillymoo01 wrote: »
    When determining macros it is important that

    Your minimum intake of protein is 0.8 grams of protein for every pound of weight you are
    Your minimum intake of fat is 0.3 grams for every pound of weight you are

    Note these are minimums only can you can definitely have more.
    Excess body weight doesn't need to be provided with protein.

    The government protein recommendation is 0.8 grams per kilogram. 0.8 grams per pound of lean body mass (or goal weight if you are overweight) gives a protein buffer over the minimum.
  • Lillymoo01
    Lillymoo01 Posts: 2,865 Member
    edited April 2018
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    seska422 wrote: »
    Lillymoo01 wrote: »
    When determining macros it is important that

    Your minimum intake of protein is 0.8 grams of protein for every pound of weight you are
    Your minimum intake of fat is 0.3 grams for every pound of weight you are

    Note these are minimums only can you can definitely have more.
    Excess body weight doesn't need to be provided with protein.

    The government protein recommendation is 0.8 grams per kilogram. 0.8 grams per pound of lean body mass (or goal weight if you are overweight) gives a protein buffer over the minimum.

    Some sites will also say 0.36 grams per pound but that seems too small, especially if you want to preserve muscle through weight loss. I was meant to say 0.8 grams per goal weight but accidentally left that out.
  • seska422
    seska422 Posts: 3,217 Member
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    Lillymoo01 wrote: »
    seska422 wrote: »
    Lillymoo01 wrote: »
    When determining macros it is important that

    Your minimum intake of protein is 0.8 grams of protein for every pound of weight you are
    Your minimum intake of fat is 0.3 grams for every pound of weight you are

    Note these are minimums only can you can definitely have more.
    Excess body weight doesn't need to be provided with protein.

    The government protein recommendation is 0.8 grams per kilogram. 0.8 grams per pound of lean body mass (or goal weight if you are overweight) gives a protein buffer over the minimum.

    Some sites will also say 0.36 grams per pound but that seems too small, especially if you want to preserve muscle through weight loss. I was meant to say 0.8 grams per goal weight but accidentally left that out.
    There's been a lot of government research to back those protein numbers. Extra protein is helpful for muscle retention and building and can be satiating so it is a good idea to eat over the government recommendation while losing weight or bodybuilding. How far over is up to the individual.
  • knosti
    knosti Posts: 4 Member
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    I do keto so I religiously track my macros. I do 70 fat 20 protein 10 carbs and I eat around 1300 calories so that is approx. 65 g protein. That being said, I would suggest seeing a dietician or nutritionist if you need help. Most insurance companies offer 4 free visits per year for overweight folks. Check the Preventive Care Schedule for your medical insurance company.
  • vallary14
    vallary14 Posts: 215 Member
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    Lillymoo01 wrote: »
    When determining macros it is important that

    Your minimum intake of protein is 0.8 grams of protein for every pound of weight you are
    Your minimum intake of fat is 0.3 grams for every pound of weight you are

    Note these are minimums only can you can definitely have more.

    Your exact makeup of macros needs to be determined by

    Any medical conditions you have
    The type of foods you enjoy and the way of eating you can sustain for life (not just while you are losing)
    The types of foods that keep you fuller for longer. Some find this fat, others protein, others starches, others fibre .....

    You really need to play around with your macros a bit to find what works best for you as it is very individual.

    Correction RDA for protein is 0.8 lb for every kg of body weight not lb
  • MeteoraTitanium
    MeteoraTitanium Posts: 102 Member
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    I'm not an expert but 20% carbs seems very low unless you're doing an atkins diet. OK for short term.
  • AnnPT77
    AnnPT77 Posts: 32,741 Member
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    vallary14 wrote: »
    Lillymoo01 wrote: »
    When determining macros it is important that

    Your minimum intake of protein is 0.8 grams of protein for every pound of weight you are
    Your minimum intake of fat is 0.3 grams for every pound of weight you are

    Note these are minimums only can you can definitely have more.

    Your exact makeup of macros needs to be determined by

    Any medical conditions you have
    The type of foods you enjoy and the way of eating you can sustain for life (not just while you are losing)
    The types of foods that keep you fuller for longer. Some find this fat, others protein, others starches, others fibre .....

    You really need to play around with your macros a bit to find what works best for you as it is very individual.

    Correction RDA for protein is 0.8 lb for every kg of body weight not lb

    Many of us believe there's good research support for targeting protein above RDA when athletically active, losing weight, or aging. I shoot for protein of 0.8g per pound of goal weight, which is roughly twice the RDA, and roughly equivalent to 1g per pound of lean body mass.

    It's the same numeric value, 0.8, which makes things confusing, but it's not a confusion of pounds and kilograms. ;)
  • AnvilHead
    AnvilHead Posts: 18,344 Member
    edited April 2018
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    vallary14 wrote: »
    Lillymoo01 wrote: »
    When determining macros it is important that

    Your minimum intake of protein is 0.8 grams of protein for every pound of weight you are
    Your minimum intake of fat is 0.3 grams for every pound of weight you are

    Note these are minimums only can you can definitely have more.

    Your exact makeup of macros needs to be determined by

    Any medical conditions you have
    The type of foods you enjoy and the way of eating you can sustain for life (not just while you are losing)
    The types of foods that keep you fuller for longer. Some find this fat, others protein, others starches, others fibre .....

    You really need to play around with your macros a bit to find what works best for you as it is very individual.

    Correction RDA for protein is 0.8 lb for every kg of body weight not lb

    0.8 pounds of protein for every kilogram of body weight seems like an awfully high recommendation. Especially coming from you since you normally seem to advocate protein intake well below the minimum recommended by evidence-based researchers.
  • Lillymoo01
    Lillymoo01 Posts: 2,865 Member
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    AnvilHead wrote: »
    vallary14 wrote: »
    Lillymoo01 wrote: »
    When determining macros it is important that

    Your minimum intake of protein is 0.8 grams of protein for every pound of weight you are
    Your minimum intake of fat is 0.3 grams for every pound of weight you are

    Note these are minimums only can you can definitely have more.

    Your exact makeup of macros needs to be determined by

    Any medical conditions you have
    The type of foods you enjoy and the way of eating you can sustain for life (not just while you are losing)
    The types of foods that keep you fuller for longer. Some find this fat, others protein, others starches, others fibre .....

    You really need to play around with your macros a bit to find what works best for you as it is very individual.

    Correction RDA for protein is 0.8 lb for every kg of body weight not lb

    0.8 pounds of protein for every kilogram of body weight seems like an awfully high recommendation. Especially coming from you since you normally seem to advocate protein intake well below the minimum recommended by evidence-based researchers.

    Not really. The average male is around 75kgs (165 pounds). This equates to around 60 grams of protein.
  • AnvilHead
    AnvilHead Posts: 18,344 Member
    Options
    Lillymoo01 wrote: »
    AnvilHead wrote: »
    vallary14 wrote: »
    Lillymoo01 wrote: »
    When determining macros it is important that

    Your minimum intake of protein is 0.8 grams of protein for every pound of weight you are
    Your minimum intake of fat is 0.3 grams for every pound of weight you are

    Note these are minimums only can you can definitely have more.

    Your exact makeup of macros needs to be determined by

    Any medical conditions you have
    The type of foods you enjoy and the way of eating you can sustain for life (not just while you are losing)
    The types of foods that keep you fuller for longer. Some find this fat, others protein, others starches, others fibre .....

    You really need to play around with your macros a bit to find what works best for you as it is very individual.

    Correction RDA for protein is 0.8 lb for every kg of body weight not lb

    0.8 pounds of protein for every kilogram of body weight seems like an awfully high recommendation. Especially coming from you since you normally seem to advocate protein intake well below the minimum recommended by evidence-based researchers.

    Not really. The average male is around 75kgs (165 pounds). This equates to around 60 grams of protein.

    Read it again. Carefully this time.
  • AnnPT77
    AnnPT77 Posts: 32,741 Member
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    AnvilHead wrote: »
    vallary14 wrote: »
    Lillymoo01 wrote: »
    When determining macros it is important that

    Your minimum intake of protein is 0.8 grams of protein for every pound of weight you are
    Your minimum intake of fat is 0.3 grams for every pound of weight you are

    Note these are minimums only can you can definitely have more.

    Your exact makeup of macros needs to be determined by

    Any medical conditions you have
    The type of foods you enjoy and the way of eating you can sustain for life (not just while you are losing)
    The types of foods that keep you fuller for longer. Some find this fat, others protein, others starches, others fibre .....

    You really need to play around with your macros a bit to find what works best for you as it is very individual.

    Correction RDA for protein is 0.8 lb for every kg of body weight not lb

    0.8 pounds of protein for every kilogram of body weight seems like an awfully high recommendation. Especially coming from you since you normally seem to advocate protein intake well below the minimum recommended by evidence-based researchers.

    Wishing we had a LOL reaction. I totally missed that! ;)

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