Ideal macro percentages?

eguerrette · August 2018

Hey there, there are just so many things online and it’s hard to figure out what is the ideal percentage of macros for fat loss and increased strength.

Right now I have it set for 45% protein 25% carbs and 30% fat
None of which I reach so I feel like it just isn’t accurate or helping me.

Is being low carb hurting me more than helping? I haven’t noticed any significant weightless... none actually in the last week and a half but I do about 60 of cardio daily and 45-60 min of strength training 4 days a week.

Thank you in advance!

Courtscan2 · August 2018

Are you tracking your calories as well as you macros? Total calories consumed vs calories expended is what determines weight loss - not macros. As far as protein goes, you do need to make sure you are getting enough to maintain muscles, if that is one of your goals - I believe you need something like 0.8g per lb of body weight.

kshama2001 · August 2018

Macros are important for satiety, not weight loss.

How much weight do you need to lose before you reach your goal weight, what is your weekly weight loss set to, and are you creating that calorie deficit?

malibu927 · August 2018

Macros, for the most part, are a personal preference. That said, that's a fairly high number for protein.

A week and a half without loss is normal. If it continues longer, you'll want to take a look at your diary to see what you can tighten up.

AnvilHead · August 2018

Here's a good guide to setting up your macros: https://community.myfitnesspal.com/en/discussion/819055/setting-your-calorie-and-macro-targets/p1

Calories are what matter for weight loss. With that said, macros matter for other things such as satiety, body composition, workout performance, overall energy levels, etc. The above is a good guideline and you can tweak it from there to fit your wants/needs.

eguerrette · August 2018

I’m at a calorie deficit every day, about 400-500

erickirb · August 2018

Usually, with low carb, fats will be the highest, not protein. maybe switch your protein and fat %.

jjpptt2 · August 2018

There isn't really a singular ideal, especially with macros. Recommended macros are usually a range or approximation, and where any 1 person falls within that range varies based on goals, preferences, etc.

In most cases, macros don't matter all that much beyond eating preferences and satiety, but since you mentioned "ideals", most people will say something in the neighborhood of

- 0.8 - 1.0 grams of protein per lb of LBM
- 0.3 - 0.5 grams of fat per lb of bodyweight
- enough carbs to sufficient energy for workouts

Depending on your total calorie allotment in MFP, percentages can be very different person to person, which is why it's can be more difficult to talk in terms of percentages. It seems that most people end up wiht a fairly balanced split - something like 35/35/30 or 40/30/30 depending on goals and preferences.

psychod787 · August 2018

It's up to you. I run 45c,30p,25f. That will sometimes change if certain things arise, but I like higher protein. Fills me up. Carbs for satiety, a little fat for slowing of gastric emptying. Fat also makes things rich.

5lambert · August 2018

Mine was automatically set at 50-30-20 but I reset it at 40-30-30. I may lower that protein a bit and up the carbs though. I seem to lose the same (slow, about a pound a good week) regardless except for sugar. I don't lose if my sugar grams are too high even at the same calorie level.

Ideal macro percentages?

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