Macros for body transformation

sethds18
sethds18 Posts: 1 Member
edited November 2024 in Health and Weight Loss
Hi all. I’m fairly new to the whole macronutrients thing and would like to hear from other what they would recommend as as good base of proteins fats and carbs (in percentages) for losing fat while maintaining muscle mass. I already have a fair amount of muscle because I’ve trained before but want to loose that fat. Anything will be helpful. Thanks!

Replies

  • tinkerbellang83
    tinkerbellang83 Posts: 9,147 Member
    You're better off working out your requirements in grams rather than percentages.

    There are plenty of macro calculators about like this one which will give you a rough idea of what might suit you https://www.bodybuilding.com/fun/macronutrients_calculator.htm

    You can then tweak to your own individual satiety requirements, what suits one person won't always suit another, as long as you get the minimum recommended amounts for Protein and Fat for someone aiming to lose weight, you can make the rest up as suits.
  • JoseEspitia
    JoseEspitia Posts: 7 Member
    Hello, Macro nutrients as been brought to my attention now, I have not been looking at it at all since I've been dieting. Only thing I have been looking at was the calories and staying below the bad nutrients goals. I am very confused on this subject. BTW I didn't want to make another thread as this is the same question I would have asked.
    tinkerbellang83 wrote: »
    You're better off working out your requirements in grams rather than percentages.

    There are plenty of macro calculators about like this one which will give you a rough idea of what might suit you https://www.bodybuilding.com/fun/macronutrients_calculator.htm

    You can then tweak to your own individual satiety requirements, what suits one person won't always suit another, as long as you get the minimum recommended amounts for Protein and Fat for someone aiming to lose weight, you can make the rest up as suits.


    So I went to that website and put in all my information, its telling to take 211G Carbs, 211G Proteins, and 47G Fats every day. Now when I look at that I'm thinking if I consume what this is telling me, I'm either going to be below the limit of 1 or 2 of them or I'm going to go above my calorie limit MFP set for me.

    I'm probably looking at this wrong. Bottom line, can I be just below some of the limits? Like maybe by 20-50G?
  • psuLemon
    psuLemon Posts: 38,432 MFP Moderator
    JoseEspitia wrote: »
    Hello, Macro nutrients as been brought to my attention now, I have not been looking at it at all since I've been dieting. Only thing I have been looking at was the calories and staying below the bad nutrients goals. I am very confused on this subject. BTW I didn't want to make another thread as this is the same question I would have asked.
    tinkerbellang83 wrote: »
    You're better off working out your requirements in grams rather than percentages.

    There are plenty of macro calculators about like this one which will give you a rough idea of what might suit you https://www.bodybuilding.com/fun/macronutrients_calculator.htm

    You can then tweak to your own individual satiety requirements, what suits one person won't always suit another, as long as you get the minimum recommended amounts for Protein and Fat for someone aiming to lose weight, you can make the rest up as suits.


    So I went to that website and put in all my information, its telling to take 211G Carbs, 211G Proteins, and 47G Fats every day. Now when I look at that I'm thinking if I consume what this is telling me, I'm either going to be below the limit of 1 or 2 of them or I'm going to go above my calorie limit MFP set for me.

    I'm probably looking at this wrong. Bottom line, can I be just below some of the limits? Like maybe by 20-50G?

    Depending what your stats are, that is a lot of protein. Not saying there is anything wrong with eating that much but you may not need that much. What are your stats and what does your exercise routine look like?
  • JoseEspitia
    JoseEspitia Posts: 7 Member
    edited October 2018
    psuLemon wrote: »
    Depending what your stats are, that is a lot of protein. Not saying there is anything wrong with eating that much but you may not need that much. What are your stats and what does your exercise routine look like?

    Calorie Goal: 1990
    I try to workout 7 days a week, sometimes I cannot because it doesn't fit into the scheduled that day but minimum I do 3 days a week and every day its 45-60 minutes.
    I currently weigh 313lb and my height is 5ft 7in









  • psuLemon
    psuLemon Posts: 38,432 MFP Moderator
    JoseEspitia wrote: »
    psuLemon wrote: »
    Depending what your stats are, that is a lot of protein. Not saying there is anything wrong with eating that much but you may not need that much. What are your stats and what does your exercise routine look like?

    Calorie Goal: 1990
    I try to workout 7 days a week, sometimes I cannot because it doesn't fit into the scheduled that day but minimum I do 3 days a week and every day its 45-60 minutes.
    I currently weigh 313lb and my height is 5ft 7in









    Oh.. you are definitely fine eating less. You are in more of the exception category right now. Personally, id aim for 1g per lb of your goal weight. So if you want to be 150, aim for that. And if you go over, than cool.
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