anyone super educated with calculating macros?

lexieohl2387
lexieohl2387 Posts: 13 Member
edited November 27 in Health and Weight Loss
i’m in a stump :/ i recently got a polar watch that tracks my calories & HR (it’s pretty accurate for the most part) and i’m finding out i burn more than i thought. i’m taking the extra calories that i burn and adding them to my total calories for the day because i don’t want to risk harming myself by dropping weight too fast. would i take those calories and distribute them evenly raising my protein fat AND carbs? or would they pretty much all go to carbs? i heard protein and fat are supposed to stay the same based on your body composure but when i add them all to carbs it just seems odd cause i’m not used to such a high number 🤣 lol

Replies

  • AnvilHead
    AnvilHead Posts: 18,343 Member
    edited June 2018
    MFP should automatically recalculate the macros when you add additional workout calories in, and it will be in proportion to however you have your macros set up.

    It doesn't really matter - if you've hit your protein and fat minimums, allocate the calories however you like best. If you don't want to eat the extra carbs for whatever reason, eat proteins or fats instead. As long as you're sticking to your calorie goal, you're fine.

    Here's a good guide to setting up your macros: https://community.myfitnesspal.com/en/discussion/819055/setting-your-calorie-and-macro-targets/p1
  • Lillymoo01
    Lillymoo01 Posts: 2,865 Member
    The amounts given for fats and proteins based on body composition are minimums so going over is fine. I personally seem to keep in the same percentage ratios for the most part but if you are meeting minimum requirements for fat and protein then these additional calories can be split however you like. Rather than think there is a magic and perfect number think about foods you enjoy and foods that help you fill fuller for longer. Think about what you can stick with for the long haul once you are at the maintaining stage of this forever journey. What is best for me may not be best for you.
  • LiftHeavyThings27105
    LiftHeavyThings27105 Posts: 2,086 Member
    Typically, suggested values look like this:

    1. Protein at 0.8g/lb to 1.2g/lb
    2. Fats at 0.3g/lb to 0.45g/lb
    3. Carbs = whatever is left

    This assumes that there are no medical issues.

    So, Proteins and Fats stay rather consistent and carbs are the wildcard.

    However, find something that works best for you. If it is not sustainable then you will not follow it. Consistency is a huge part of this....

    Does that make sense?
  • LiftHeavyThings27105
    LiftHeavyThings27105 Posts: 2,086 Member
    Meant to add....

    First and foremost, your caloric intake values are at the top of the important list. Then hitting your macros are second. Try to be within 10% of each macro (and dont forget about fiber). The closer the better. Make sense?
  • lexieohl2387
    lexieohl2387 Posts: 13 Member
    LiftHeavyThings27105 wrote: »
    Meant to add....

    First and foremost, your caloric intake values are at the top of the important list. Then hitting your macros are second. Try to be within 10% of each macro (and dont forget about fiber). The closer the better. Make sense?

    answered my question perfectly, thank you!
  • LiftHeavyThings27105
    LiftHeavyThings27105 Posts: 2,086 Member
    lexieohl2387 wrote: »
    LiftHeavyThings27105 wrote: »
    Meant to add....

    First and foremost, your caloric intake values are at the top of the important list. Then hitting your macros are second. Try to be within 10% of each macro (and dont forget about fiber). The closer the better. Make sense?

    answered my question perfectly, thank you!

    Awesome! Glad to help!
This discussion has been closed.

Categories