Help with macros?

Tac0caT
Tac0caT Posts: 88 Member
in Food and Nutrition
How do I find out what percentage of carbs, fats and protien I need a day, As well as what amount of calories I need per day? I have tried some online calculators but they’ve all came up with different results and some state that it bases its results off an “average” body fat percentage.. just deciding if I want to continue MFP Premium after my trial ends in a few days, and I still haven’t been successful in figuring out macros. :(

Replies

  • neugebauer52
    neugebauer52 Posts: 1,120 Member
    I had a good look at my eating habits and macros consumed within the MFP calculated calories for weight loss. I have taken an average over the last 90 days - seems to me that's how I can sustain a healthier meal plan long term. I did notice that in summer I eat slightly more carbohydrates and in winter slightly more fat and protein, but all within the calories calculated by MFP. Once a month I have a good look at my eating habits and macro percentages. It does work for me - weight loss after 430 days about 35 kg, 80 pounds.
  • apullum
    apullum Posts: 4,838 Member
    What is your goal? If you want to lose weight, then macros are not directly relevant. Weight loss requires only a calorie deficit. You will have a calorie deficit if you eat the number of calories MFP tells you to eat, plus exercise calories assuming they are calculated accurately. If you use MFP's exercise database, estimates from gym equipment, etc. then start by eating half those calories since many people find them to be overestimates. Weigh all solid food using a food scale to be sure you are actually taking in the number of calories you intend to eat.

    Everyone needs enough fat and protein for health, and protein helps with muscle retention (along with a strength training plan). MFP's default macros are fine for most people, though some find that they feel more satiated if they eat more protein, fat, and/or fiber. You don't need to worry about carbs unless your doctor has specifically told you to restrict carbs due to a relevant medical condition.
  • cmriverside
    cmriverside Posts: 34,421 Member
    What's wrong with using this site as it is designed?

    I've used the Free version for 12 years. It works great if you log food.

    The default macros are fine for most people.

    Keep it simple.

    It's more about accurate logging and nutrition than it is about hitting specific macros.

    Here:

    From Help at the top of every page: How does MyFitnessPal calculate my initial goals?

    and:

    https://blog.myfitnesspal.com/ask-the-dietitian-whats-the-best-carb-protein-and-fat-breakdown-for-weight-loss/

    https://community.myfitnesspal.com/en/discussion/819055/setting-your-calorie-and-macro-targets/p1
  • Panini911
    Panini911 Posts: 2,325 Member
    i didn't over think it. I put in my info in MFP, put in a reasonable rate of loss, and at that.
    I used the macros it provided but really I only pay attention to the protein to ensure i get enough. and because i tend towards low fat, once in awhile i make sure i'm not too low on fat. but really that's it.

    beyond that i just experiment with foods in real life to see what keeps me full VS no based on how hungry i am in a day or over a few days.

    i eat back a reasonable estimate of my exercise calories.

    i don't over think it. I just dive in.

    NOTE: MFP gives you calories to eat WITHOUT purposeful exercise to lose the requested rate of loss. other sites will often give you what to eat INCLUDING purposeful exercise. so they are two different things.
  • placeboBL
    placeboBL Posts: 62 Member
    I use the free version, and you can still track macros and alter the daily percentage.

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