What is the correct amount of Marcos?
mhixenbaugh28
Posts: 1 Member
Does anyone know the correct amount of protien, fat and carbs you should have a day to lose weight?
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Replies
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Well, it differs by individual. If you set up your account, MyFitnessPal will give you a good starting point.1
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to lose weight you simply need to eat in a calorie deficit regularly over time.
macros help for satiety (feeling full) and health (getting enough of everything) but don't relate directly to weight loss.
personally i just use the auto ones given by MFP and barely watch them. I ensure to hit at least the recommended protein and fat. but i don't pay that close attention.5 -
You just have to experiment with different percentages to see what satisfies you the most. For weight loss, it really doesn't matter.
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I eat once a day. I am on the omad diet I have lost 7 pounds in 3 weeks my goal is to reach 200 pounds in 3 more months. The fast way to lose weight is to eat once a day while your body is in the fasten state. I also exercise in this day so I burn fat faster.19
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Calories for weight loss/gain.
Macros for satiety and adherance, and minimums of protein & fat are needed for health.
Food choices for nutrition and health.
Exercise for fitness.
Many of us started with the mfp defaults and tweaked as we learned from accurate and consistent logging.
:drinker:6 -
Below are rough numbers in grams. Not required but overall is a good place to stsrt
Protein: .6-1g/lb of bw
Fats: .35-6g/lb of bw
Carbs: the rest
Of course, you should adjust based on personal preference.2 -
matrixshopping wrote: »I eat once a day. I am on the omad diet I have lost 7 pounds in 3 weeks my goal is to reach 200 pounds in 3 more months. The fast way to lose weight is to eat once a day while your body is in the fasten state. I also exercise in this day so I burn fat faster.
First, its not the fastest way to lose weight, especially if you compare two diets with equal calories.
Alos, if you aren't getting adequate calories or protein, its a good way to lose muscle. And considering that a person should aim for 1.5-2.2g/kg, it is increasingly difficult yo do that with just one meal.5 -
I’m going to be honest, I never had much success with the auto populated macros in mfp. I started with an online nutrition coaching program last Sept and my coach assigns my macros and adjusts as needed. I’m eating about 350 calories more a day and MFP ever gave me and I’m down 54 pounds since sept. I firmly believe in the power of those ratios.12
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Weight loss is all about calories in vs calories out. You may find a particular macro mix that helps you stay on track easier, because it keeps you fuller, so you can aim for that. You also want to make sure to have adequate protein in your diet for muscle retention during weight loss.
I have set macro goals for myself, but my macro intake varies widely, oarticulsrly for carbs and fat, depending on the day. I tried to keep around 25% protein and then my carbs could be 25‰ one day and 55‰ the next. It works for me. I don't think that strict macro tracking is required for weight loss at all.4 -
The how to macro thread: https://community.myfitnesspal.com/en/discussion/819055/setting-your-calorie-and-macro-targets/p1
I just used the site defaults of 50%C 30%F and 20%P. It works fine. Only one I have to pay attention to is the Protein or I tend to not eat enough of it.2 -
Completely depends on your body type. Personally the keto diet has been working for me. I’m a type 2 diabetic and my body just can’t process carbs. Protein turns into carbs spiking the blood sugar, just taking longer and not as bad. Personally I eat 5% carbs 25% protein and 70% fat. I’ve already dropped 30 pounds in a month and a half. This diet may not work for your body though so figure out your body type.15
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I also don’t think calories in vs calories out is the only factor that people need to take into account. Let’s say your taking in 50% of your diet in carbs. Carbs, diabetic or not, spike your blood sugar, meaning your body has to send out tons of insulin to get your blood sugar back down. That works fine for most people except that your body doesn’t need all of those carbs. It’s making plenty of energy off of let’s say 10% of carbs. So that other 40% that can’t be processed into energy gets put to fat. Protein is great as well, it keeps you less hungry. The problem is that protein is eventually turned to glucose in the body as well. Fat is something your body does not have to work to change into something else. It goes through it quickly and it doesn’t fill you up as much. But once your body is eating off the fat it will seek out more fat. That’s the basis of the keto diet. But you can always do just low carb and have it work as well. Im a firm believer that carbs are the reason the majority of America is so obese. If you think back we didn’t have access to a lot of carbs. As the years go by we have more and more access and the pounds start piling on.20
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soliver1999 wrote: »Completely depends on your body type. Personally the keto diet has been working for me. I’m a type 2 diabetic and my body just can’t process carbs. Protein turns into carbs spiking the blood sugar, just taking longer and not as bad. Personally I eat 5% carbs 25% protein and 70% fat. I’ve already dropped 30 pounds in a month and a half. This diet may not work for your body though so figure out your body type.
As an FYI, even fatty acids convert to glucose. Gluconeogenesis is the process of converting amino acids and fatty acids into glucose, which occurs at roughly a 60/40 ratio, but in the abscence of one, they can use the other substrate more. So if you are worried about protein, you should be worried about fat.6 -
soliver1999 wrote: »I also don’t think calories in vs calories out is the only factor that people need to take into account. Let’s say your taking in 50% of your diet in carbs. Carbs, diabetic or not, spike your blood sugar, meaning your body has to send out tons of insulin to get your blood sugar back down. That works fine for most people except that your body doesn’t need all of those carbs. It’s making plenty of energy off of let’s say 10% of carbs. So that other 40% that can’t be processed into energy gets put to fat. Protein is great as well, it keeps you less hungry. The problem is that protein is eventually turned to glucose in the body as well. Fat is something your body does not have to work to change into something else. It goes through it quickly and it doesn’t fill you up as much. But once your body is eating off the fat it will seek out more fat. That’s the basis of the keto diet. But you can always do just low carb and have it work as well. Im a firm believer that carbs are the reason the majority of America is so obese. If you think back we didn’t have access to a lot of carbs. As the years go by we have more and more access and the pounds start piling on.
The availability of food is the reason we are fat. And if you look around the world, the healthiest and longest living countries are 70-80% carbs. There are a lot of beliefs by the keto community which are just that beliefs. Don't get me wrong, keto is definitely a viable option for some, but it is by not means any more effecient or better than even a very high carb diet. The bigger factor is getting adequate protein. It's energetic and when calories are the same, high protein diets will always come out on to.
Also, a body does not seek more fat. It will use anything you throw at it. But if you are talking about using ketones as an energy source, than you are forced to suppress carbs otherwise you will suppress ketone production because carbs are a preferred energy source. Carbs convert to ATP much quicker, which is why they are needed during high intensity training. Fats are fine for low intensity and long distance exercise since you tend to be in the "fat burning" zones.8 -
soliver1999 wrote: »I also don’t think calories in vs calories out is the only factor that people need to take into account. Let’s say your taking in 50% of your diet in carbs. Carbs, diabetic or not, spike your blood sugar, meaning your body has to send out tons of insulin to get your blood sugar back down. That works fine for most people except that your body doesn’t need all of those carbs. It’s making plenty of energy off of let’s say 10% of carbs. So that other 40% that can’t be processed into energy gets put to fat. Protein is great as well, it keeps you less hungry. The problem is that protein is eventually turned to glucose in the body as well. Fat is something your body does not have to work to change into something else. It goes through it quickly and it doesn’t fill you up as much. But once your body is eating off the fat it will seek out more fat. That’s the basis of the keto diet. But you can always do just low carb and have it work as well. Im a firm believer that carbs are the reason the majority of America is so obese. If you think back we didn’t have access to a lot of carbs. As the years go by we have more and more access and the pounds start piling on.
50-60% of my daily intake is from carbs because they fill me up. That didn't prevent me from losing 100+ lbs. You can't be in a net positive fat gain if you are in a calorie deficit, it's simply impossible because the body needs energy to function and can't conjure energy from thin air. What evolutionary sense does it make to shut down vital energy-hungry processes just to store carbs for no reason other than "that blog said insulin is a magic energy generator".
To op:
since you're starting out, I would simply start with the default macros. Later as you diet and understand your food preferences and hunger, you can tweak macros to fit your own situation. If you feel tired on fewer carbs, increase the carbs, if you feel hungry on more carbs, decrease the carbs, if hitting protein is too daunting to where it's not sustainable, decrease it within reason (for health purposes, eating enough protein is important), if fat fills you up, increase fat...etc. Whenever you modify a macro up or down, you will also have to choose what other macros to decrease/increase to reach a 100% distribution.4 -
soliver1999 wrote: »I also don’t think calories in vs calories out is the only factor that people need to take into account. Let’s say your taking in 50% of your diet in carbs. Carbs, diabetic or not, spike your blood sugar, meaning your body has to send out tons of insulin to get your blood sugar back down. That works fine for most people except that your body doesn’t need all of those carbs. It’s making plenty of energy off of let’s say 10% of carbs. So that other 40% that can’t be processed into energy gets put to fat. Protein is great as well, it keeps you less hungry. The problem is that protein is eventually turned to glucose in the body as well. Fat is something your body does not have to work to change into something else. It goes through it quickly and it doesn’t fill you up as much. But once your body is eating off the fat it will seek out more fat. That’s the basis of the keto diet. But you can always do just low carb and have it work as well. Im a firm believer that carbs are the reason the majority of America is so obese. If you think back we didn’t have access to a lot of carbs. As the years go by we have more and more access and the pounds start piling on.
Naw, during my three years in yoga communities I met plenty of health and fit vegans who were likely eating upward of 60% carbs.
It's not excess carbs that causes obesity; it's excess calories.8 -
soliver1999 wrote: »Completely depends on your body type. Personally the keto diet has been working for me. I’m a type 2 diabetic and my body just can’t process carbs. Protein turns into carbs spiking the blood sugar, just taking longer and not as bad. Personally I eat 5% carbs 25% protein and 70% fat. I’ve already dropped 30 pounds in a month and a half. This diet may not work for your body though so figure out your body type.
If your body couldn't process carbohydrates, they would pass through you without being digested.7 -
soliver1999 wrote: »I also don’t think calories in vs calories out is the only factor that people need to take into account. Let’s say your taking in 50% of your diet in carbs. Carbs, diabetic or not, spike your blood sugar, meaning your body has to send out tons of insulin to get your blood sugar back down. That works fine for most people except that your body doesn’t need all of those carbs. It’s making plenty of energy off of let’s say 10% of carbs. So that other 40% that can’t be processed into energy gets put to fat. Protein is great as well, it keeps you less hungry. The problem is that protein is eventually turned to glucose in the body as well. Fat is something your body does not have to work to change into something else. It goes through it quickly and it doesn’t fill you up as much. But once your body is eating off the fat it will seek out more fat. That’s the basis of the keto diet. But you can always do just low carb and have it work as well. Im a firm believer that carbs are the reason the majority of America is so obese. If you think back we didn’t have access to a lot of carbs. As the years go by we have more and more access and the pounds start piling on.
Bread has historically been an American staple food, along with foods like corn and beans. Pies have also been very popular, there's a reason why "American as apple pie" is a saying.3 -
janejellyroll wrote: »soliver1999 wrote: »I also don’t think calories in vs calories out is the only factor that people need to take into account. Let’s say your taking in 50% of your diet in carbs. Carbs, diabetic or not, spike your blood sugar, meaning your body has to send out tons of insulin to get your blood sugar back down. That works fine for most people except that your body doesn’t need all of those carbs. It’s making plenty of energy off of let’s say 10% of carbs. So that other 40% that can’t be processed into energy gets put to fat. Protein is great as well, it keeps you less hungry. The problem is that protein is eventually turned to glucose in the body as well. Fat is something your body does not have to work to change into something else. It goes through it quickly and it doesn’t fill you up as much. But once your body is eating off the fat it will seek out more fat. That’s the basis of the keto diet. But you can always do just low carb and have it work as well. Im a firm believer that carbs are the reason the majority of America is so obese. If you think back we didn’t have access to a lot of carbs. As the years go by we have more and more access and the pounds start piling on.
Bread has historically been an American staple food, along with foods like corn and beans. Pies have also been very popular, there's a reason why "American as apple pie" is a saying.
And don't forget potatoes! "Meat and potatoes" is a common way to describe many old-fashioned American diets.3 -
NCGOALIEMOM wrote: »I’m going to be honest, I never had much success with the auto populated macros in mfp. I started with an online nutrition coaching program last Sept and my coach assigns my macros and adjusts as needed. I’m eating about 350 calories more a day and MFP ever gave me and I’m down 54 pounds since sept. I firmly believe in the power of those ratios.
Were you eating back exercise calories? Mfp is designed that you do (that could easily account for a 350cal difference) - but at same time mfp (and other calculators) use population statistics - there will always be ppl that fall outside the bell curve which is why it’s recommended to log for a month and then adjust based on how you are doing achieving your goals0 -
I tried reducing carbs at first when I started calorie counting - this actually just naturally happened as I budgeted calories, simply because I'm a bit of a carnivore and would rather have more meat than bread/rice/pasta etc - just the foods I like better. But, I found when I did that I would get too hungry between meals. So, this time I backed up and started making sure to eat more fiber (I had some other health reasons for doing this as well) - this naturally meant more carbs. I went and set my macros based more similar to the DASH diet, and switched up my dashboard for the diary to show fiber. As soon as I started eating more beans, lentils, etc that were full of fiber (incidentally also more carbs), I would stay much fuller longer. So, you have to experiment to find what keeps you full and satiated.2
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What is the correct amount of Marcos?
Depends on the number of Polos.
Sorry, couldn't resist. Carry on...
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snickerscharlie wrote: »What is the correct amount of Marcos?
Depends on the number of Polos.
Sorry, couldn't resist. Carry on...
I've been wanting to say that since this thread started, but I've been holding myself back out of excruciating politeness. Thank GOODNESS someone finally said it!
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snickerscharlie wrote: »What is the correct amount of Marcos?
Depends on the number of Polos.
Sorry, couldn't resist. Carry on...
*groan*
But only because I didn't think of it.
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