Setting macro percentages

reality7001
reality7001 Posts: 30 Member
edited November 28 in Getting Started
Hi. So I'm trying to figure out what my macros need to be set at. I've read that it varies based on your goals, how much you weight, and what your target body weight is. Is there an accurate online calculator for this?

Replies

  • AnvilHead
    AnvilHead Posts: 18,343 Member
    Good guidelines here: https://community.myfitnesspal.com/en/discussion/819055/setting-your-calorie-and-macro-targets/p1
  • Lillymoo01
    Lillymoo01 Posts: 2,865 Member
    When it comes to setting macros the most important thing is getting sufficient protein and fat and having carbs fall where they best suit you. This will take into account, satiety (much easier to stick to a deficit if the food you eat keeps you fuller for longer), your adherence (you want a way of eating you can stick with for life) and physical performance (you want macros that give you the best strength and energy).

    For protein aim at 1g of protein per pound of lean body mass (your weight after the fat amount is removed). As this is difficult to work out then many will aim for 0.8g of protein per pound of goal weight instead as a minimum.

    For fat aim for a minimum of 0.35g per pound of total body weight.

  • reality7001
    reality7001 Posts: 30 Member
    AnvilHead wrote: »
    Good guidelines here: https://community.myfitnesspal.com/en/discussion/819055/setting-your-calorie-and-macro-targets/p1

    Very informative. I just ordered a digital scale to figure out my BMI.

    Thanks!
  • reality7001
    reality7001 Posts: 30 Member

    Lillymoo01 wrote: »
    When it comes to setting macros the most important thing is getting sufficient protein and fat and having carbs fall where they best suit you. This will take into account, satiety (much easier to stick to a deficit if the food you eat keeps you fuller for longer), your adherence (you want a way of eating you can stick with for life) and physical performance (you want macros that give you the best strength and energy).

    For protein aim at 1g of protein per pound of lean body mass (your weight after the fat amount is removed). As this is difficult to work out then many will aim for 0.8g of protein per pound of goal weight instead as a minimum.

    For fat aim for a minimum of 0.35g per pound of total body weight.

    Thanks but I'm a little confused... I do want to figure this out and get an accurate macro goal... I got a new scale and it calculated a percentage for my muscle mass. Should I use that as my LBM bc it says it's only 30% which would be equal to 50g of protein for macros.

    If I subtract my BF percentage from my total weight (& and use the 1g rule) I would get 121g for the protein amount. But that amount includes water weight.
  • Lillymoo01
    Lillymoo01 Posts: 2,865 Member
    reality7001 wrote: »
    Lillymoo01 wrote: »
    When it comes to setting macros the most important thing is getting sufficient protein and fat and having carbs fall where they best suit you. This will take into account, satiety (much easier to stick to a deficit if the food you eat keeps you fuller for longer), your adherence (you want a way of eating you can stick with for life) and physical performance (you want macros that give you the best strength and energy).

    For protein aim at 1g of protein per pound of lean body mass (your weight after the fat amount is removed). As this is difficult to work out then many will aim for 0.8g of protein per pound of goal weight instead as a minimum.

    For fat aim for a minimum of 0.35g per pound of total body weight.

    Thanks but I'm a little confused... I do want to figure this out and get an accurate macro goal... I got a new scale and it calculated a percentage for my muscle mass. Should I use that as my LBM bc it says it's only 30% which would be equal to 50g of protein for macros.

    If I subtract my BF percentage from my total weight (& and use the 1g rule) I would get 121g for the protein amount. But that amount includes water weight.

    Your lean body mass is your body weight subtract your fat. Eg You are 200 pounds and you are at 30% body fat. That would mean you are carrying 60 pounds of fat (200 × 0.3). Therefore your LBM is 140 pounds which is what you should be aiming for in grams for protein.
  • reality7001
    reality7001 Posts: 30 Member
    Lillymoo01 wrote: »
    reality7001 wrote: »
    Lillymoo01 wrote: »
    When it comes to setting macros the most important thing is getting sufficient protein and fat and having carbs fall where they best suit you. This will take into account, satiety (much easier to stick to a deficit if the food you eat keeps you fuller for longer), your adherence (you want a way of eating you can stick with for life) and physical performance (you want macros that give you the best strength and energy).

    For protein aim at 1g of protein per pound of lean body mass (your weight after the fat amount is removed). As this is difficult to work out then many will aim for 0.8g of protein per pound of goal weight instead as a minimum.

    For fat aim for a minimum of 0.35g per pound of total body weight.

    Thanks but I'm a little confused... I do want to figure this out and get an accurate macro goal... I got a new scale and it calculated a percentage for my muscle mass. Should I use that as my LBM bc it says it's only 30% which would be equal to 50g of protein for macros.

    If I subtract my BF percentage from my total weight (& and use the 1g rule) I would get 121g for the protein amount. But that amount includes water weight.

    Your lean body mass is your body weight subtract your fat. Eg You are 200 pounds and you are at 30% body fat. That would mean you are carrying 60 pounds of fat (200 × 0.3). Therefore your LBM is 140 pounds which is what you should be aiming for in grams for protein.

    Thanks. After doing the macro calculations, my fat % outweighs my carb % - is that effective in losing weight? I mainly get my carbs from veggies - broccoli, cabbage etc.
  • AnnPT77
    AnnPT77 Posts: 34,632 Member
    reality7001 wrote: »
    Lillymoo01 wrote: »
    reality7001 wrote: »
    Lillymoo01 wrote: »
    When it comes to setting macros the most important thing is getting sufficient protein and fat and having carbs fall where they best suit you. This will take into account, satiety (much easier to stick to a deficit if the food you eat keeps you fuller for longer), your adherence (you want a way of eating you can stick with for life) and physical performance (you want macros that give you the best strength and energy).

    For protein aim at 1g of protein per pound of lean body mass (your weight after the fat amount is removed). As this is difficult to work out then many will aim for 0.8g of protein per pound of goal weight instead as a minimum.

    For fat aim for a minimum of 0.35g per pound of total body weight.

    Thanks but I'm a little confused... I do want to figure this out and get an accurate macro goal... I got a new scale and it calculated a percentage for my muscle mass. Should I use that as my LBM bc it says it's only 30% which would be equal to 50g of protein for macros.

    If I subtract my BF percentage from my total weight (& and use the 1g rule) I would get 121g for the protein amount. But that amount includes water weight.

    Your lean body mass is your body weight subtract your fat. Eg You are 200 pounds and you are at 30% body fat. That would mean you are carrying 60 pounds of fat (200 × 0.3). Therefore your LBM is 140 pounds which is what you should be aiming for in grams for protein.

    Thanks. After doing the macro calculations, my fat % outweighs my carb % - is that effective in losing weight? I mainly get my carbs from veggies - broccoli, cabbage etc.

    It's fine. Only calories count for weight loss **, unless a different macro mix helps you feel more full/satisfied so better helps you stick to your calorie level over the long haul.

    Fats have 9 calories per gram, and carbs 4 calories per gram, so fats "cost" more calories per gram. But you need to eat a certain essential amount of fats for good health.

    ** I'm not saying only calories are important. Well-balanced, well-rounded nutrition is important for best health, including exercise performance, as well as potentially for satiation! Your veggie intake is a very good thing.

    Calories for weight management + reasonable food choices for nutrition + exercise for fitness = best odds of long term good health!
  • reality7001
    reality7001 Posts: 30 Member
    edited September 2018
    I read a few MFP blog posts and found some useful info. Hope this helps. Copied below.

    The Institute of Medicine (IOM) suggests that fat makes up 20–35% of total calories, but you can certainly eat more or less depending on your goals. The MyFitnessPal app automatically allots 30% of calories to fat — of course, you can tailor this to meet your needs.
    To determine your fat needs in grams:
    1 Decide what percentage of your calories you want to come from fat. Choose a 20%, 25%, 30% or 35% fat diet. Convert this number into a decimal (for example, 30% is 0.3).
    2 Multiply your “Total Calorie Goal” (your calorie goal given by the MyFitnessPal app) by the decimal value. This gives you the number of calories from fat.
    3 Divide the number of calories from fat by 9 to get the grams of fat.
    Does this match your fat goal in the app? Adjust it if needed.

    The recommended daily allowance (RDA) for protein is 0.8 grams per kilogram of body weight.
    To figure out your individual needs:
    1 Divide your weight in pounds by 2.2 to convert it to kilograms.
    2 Take that number and multiply it by 0.8 to get your RDA for protein.
    For example, someone who weighs 160 pounds (72kg) would need to 58 grams of protein to meet their basic requirements.
    This number may look low, but keep in mind that it’s what an average, inactive adult needs to prevent muscle loss. If your goal is to lose a little weight, anywhere between 0.8–1.2 grams of protein per kilogram (58–87 grams in the example above) will do.
    For those with a goal to gain muscle, science suggests your protein needs are higher. Here is a guideline:
    • For very physically active people, protein intake at 1.4–2 grams per kilogram of body weight is recommended by International Society of Sports Nutrition.
    • This 2014 review suggests bodybuilders respond best when eating 2.3–3.1 grams per kilogram of body weight.
    • A small study finds no additional benefit beyond 4.4 grams of protein per kilogram of body weight.
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