Is it ok to go over one of your macros as long as you hit the calorie goal for weight loss?
SparklesFer097
Posts: 27 Member
For example if my carb goal is 108grams but if I go over this by like 20grams, will this affect my weight loss progress?
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Replies
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Good question. Can't wait to hear the answers.4
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It won’t as long as you’re hitting your calorie goal5
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Calories for weight loss. Many people here don't even look at macros, just calories.
Macros are just a guide and are mostly personal preference. They can affect satiety, and some health and fitness goals. Folks have lost weight here using all different types of macro ratios
If you are using the MFP defaults, many of us look at protein and fat as minimums to be reached/exceeded and let carbs fall where they may, but don't lose sleep if we don't always stick to that.6 -
I would only really worry if protein intake is severely compromised for a prolonged time.5
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elsie6hickman wrote: »Good question. Can't wait to hear the answers.
Lol same, it scares me when I go over my carbs. So I wanna find out
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SparklesFer097 wrote: »For example if my carb goal is 108grams but if I go over this by like 20grams, will this affect my weight loss progress?
Yes its ok and no it wont if you're under your cals as a whole7 -
TavistockToad wrote: »SparklesFer097 wrote: »For example if my carb goal is 108grams but if I go over this by like 20grams, will this affect my weight loss progress?
Yes its ok and no it wont if you're under your cals as a whole
Thank u!!
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SparklesFer097 wrote: »For example if my carb goal is 108grams but if I go over this by like 20grams, will this affect my weight loss progress?
Weight loss is determined by Calorie Deficit. I don't even understand Macros.4 -
SparklesFer097 wrote: »elsie6hickman wrote: »Good question. Can't wait to hear the answers.
Lol same, it scares me when I go over my carbs. So I wanna find out
I was eating around 175g of carbs when I was losing weight (around 50%), and now that I'm maintaining I eat closer to 200g. Carbs don't affect weight loss unless you can't control yourself with carby foods or you eat most of your carbs as "treat foods" that don't fill you up and lead to you eating too many calories.
Don't be scared of food! And don't be scared of messing up - successful weight loss is usually a lot of trial and error. Just record accurate data, learn from mistakes, and keep inching forward
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elsie6hickman wrote: »Good question. Can't wait to hear the answers.
I’ve seen you in quite a few threads lately, is the fact that calories are what matter for weight loss really not something that you’ve absorbed yet? The sooner you do that, the sooner you’ll be able to build a sustainable plan that doesn’t demonize any foods, ingredients or macros. You’ll be able to focus on what really matters - finding a way of eating that enables you to hit calorie target for your weight loss goals, tweak macros if you find one particular one more satiating than others, evaluate your micronutrient intake for health, AND eat foods you enjoy without fear that they are going to derail your progress.
OP no - as others have said, if you’re over carbs a little it will have no bearing on your weight loss. If you are specifically doing a low carb or keto plan, and you have a higher than normal carb day, it can have some short term water weight impact but calories are what matter for true fat loss.16 -
I average around 200g of carbs per day. I've lost over 70 pounds and maintained the loss for almost a year so far.
Carbs don't matter. Calories matter.8 -
My carb count fluctuates wildly from day to day. It's never made any difference in my rate of loss, or maintenance.4
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They can affect satiety, and some health and fitness goals. Folks have lost weight here using all different types of macro ratios
^^ this.
If you are one of us for whom refined carbs trigger cravings and hunger and lack of satiety...then over-eating carbs may make it harder to stick to your calorie goal because of insulin-driven hunger for the next couple days. At least, that’s my experience.WinoGelato wrote: »If you are specifically doing a low carb or keto plan, and you have a higher than normal carb day, it can have some short term water weight impact but calories are what matter for true fat loss.
^^ this.
So just go back to your goals for low carb/keto and the water weight drops in a few days.
Most important— don’t panic.
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Calories are king. Protein is second, and I try to hit my fat and carbs close, but when they fall where they may. I really don't care if I blow out my fat or carbs (usually if I'm under my calories, it's one or the other, not both), it all comes out in the wash. Protein is important because I lift weights.
I also track fiber, it's important because I've got hemorrhoids. Probably less important for other people, although I hear high fiber diets are good for weight loss. I'm not sure if it's the fiber, or the fact that fiber is usually found in healthier foods. All other things being equal (calories and what not) if your diet has more fiber foods it's got healthier foods.2 -
Nope. Macros are just a suggestion. Unless you're going extremely high/low on certain nutrients, then you risk malnutrition and/or various illnesses.
It's all about the calories.0 -
Calories are the only thing that affects my weight loss.
I look at the sodium one though. I get bloated so easily, so I try to pay a little attention to it. I might lose but still look 3 months pregnant if I don't....0 -
It's about calories. Now if you have a HEALTH ISSUE (diabetes, insulin resistance), it may matter.
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Of course it's fine, unless you are diabetic and need to stay at a certain carb level. As long as you're keeping within your calorie allotment, it's fine.0
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In response to some of the snarky crap on here:
I was at a strict caloric-focused diet for 12 weeks and didn't lose weight and was always hungry. Now I focus on macros and once my numbers were adjusted, I dropped weight quickly. I can easily see now how having lower fats vs proteins vs carbs etc affects HOW my body changes, how quickly, and how strong I feel in my workouts.
Anyone who argues that there is only one way, and that is a caloric deficit, obviously hasn't lived in my body (or millions of others who have experienced what I have), and are speaking out of mere ignorance. There is no one right way, and macros DO matter to a lot of people. In fact, they matter to everyone, but everyone's body and genetics are extremely different and will respond to certain diets differently. If 200 carbs works for you, awesome. For me, I need to spend my calories a bit on protein to ensure I keep my muscle mass at a caloric deficit. How can people argue that?
In response to OP:
I would suggest aiming only for macros and just looking at calories to ensure you aren't going too far over, but a macro-focused diet should stick to the assigned/determined macros, I think. If you are still hungry or are too far under your caloric needs for the day, I think that'd be a sign your macros need to be adjusted. If you aren't on a macro-focused diet that you arrived to with a nutritionist, then I don't think they matter. I think most people here just use it for calories and focus on that number. Depends on what your jam is 9 -
If you don't have a major health issue (like diabetes for example) then you don't have to worry so much about macros. I personally try to stay within my macros as much as possible, but if I go over occasionally I don't worry about it. The only one I have a problem with is sodium in the summer months, because I swell easily from the heat and too much sodium makes it worse.1
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Macros certainly matter for body composition goals, overall health, energy levels, workout performance, etc.In response to some of the snarky crap on here:
I was at a strict caloric-focused diet for 12 weeks and didn't lose weight and was always hungry. Now I focus on macros and once my numbers were adjusted, I dropped weight quickly. I can easily see now how having lower fats vs proteins vs carbs etc affects HOW my body changes, how quickly, and how strong I feel in my workouts.
Anyone who argues that there is only one way, and that is a caloric deficit, obviously hasn't lived in my body (or millions of others who have experienced what I have), and are speaking out of mere ignorance. There is no one right way, and macros DO matter to a lot of people. In fact, they matter to everyone, but everyone's body and genetics are extremely different and will respond to certain diets differently. If 200 carbs works for you, awesome. For me, I need to spend my calories a bit on protein to ensure I keep my muscle mass at a caloric deficit. How can people argue that?
In response to OP:
I would suggest aiming only for macros and just looking at calories to ensure you aren't going too far over, but a macro-focused diet should stick to the assigned/determined macros, I think. If you are still hungry or are too far under your caloric needs for the day, I think that'd be a sign your macros need to be adjusted. If you aren't on a macro-focused diet that you arrived to with a nutritionist, then I don't think they matter. I think most people here just use it for calories and focus on that number. Depends on what your jam is
Calories are what matter for weight loss. Which is specifically what the OP was asking about.
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Macros certainly matter for body composition goals, overall health, energy levels, workout performance, etc.In response to some of the snarky crap on here:
I was at a strict caloric-focused diet for 12 weeks and didn't lose weight and was always hungry. Now I focus on macros and once my numbers were adjusted, I dropped weight quickly. I can easily see now how having lower fats vs proteins vs carbs etc affects HOW my body changes, how quickly, and how strong I feel in my workouts.
Anyone who argues that there is only one way, and that is a caloric deficit, obviously hasn't lived in my body (or millions of others who have experienced what I have), and are speaking out of mere ignorance. There is no one right way, and macros DO matter to a lot of people. In fact, they matter to everyone, but everyone's body and genetics are extremely different and will respond to certain diets differently. If 200 carbs works for you, awesome. For me, I need to spend my calories a bit on protein to ensure I keep my muscle mass at a caloric deficit. How can people argue that?
In response to OP:
I would suggest aiming only for macros and just looking at calories to ensure you aren't going too far over, but a macro-focused diet should stick to the assigned/determined macros, I think. If you are still hungry or are too far under your caloric needs for the day, I think that'd be a sign your macros need to be adjusted. If you aren't on a macro-focused diet that you arrived to with a nutritionist, then I don't think they matter. I think most people here just use it for calories and focus on that number. Depends on what your jam is
Calories are what matter for weight loss. Which is specifically what the OP was asking about.
True!0
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