Macros ratio

madsqlt · June 2022

Hello, I'm on a calisthenic journey since 2021. I managed to lose 15 kg and build some muscles. Today I downloaded my fitnesspal app to calculate my macros and set some future goals : the question I have, the app set me a macro ratio of 50% carbs (around 230g , 30% fats, 20% protein) ; doesn't it seem like too many carbs amd too less protein intake? Is the app helping me the right way?

cmriverside · June 2022

The default macros are set as per US recommendations.

Here is the explanation, and also a post from Myfitnesspal about macros.

How do they set goals? https://support.myfitnesspal.com/hc/en-us/articles/360032625391-How-does-MyFitnessPal-calculate-my-initial-goals-

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

Your amount of carbs is really personal preference. If you want to change the percentages you may do so at your Goals page.

AnnPT77 · June 2022

If you want a secondary check on it, here are some sources for other ways of looking at it:

https://community.myfitnesspal.com/en/discussion/819055/setting-your-calorie-and-macro-targets/p1

https://examine.com/nutrition/protein-intake-calculator/
https://examine.com/guides/protein-intake/

It's trendy to demonize carbs, but there's no decent research evidence I've seen that suggests that low-carb eating results in improved weight loss long-term. (It can produce an initial motivating scale-weight drop through reduced water retention, and some people find low carb eating less appetite-spiking, though that's not universal).

Personally, I look at protein and fats as minimums (using the links above as my guidance), don't really care where carbs fall. Looking backwards at what I ate, my carb level fell pretty close to the MFP default level (maybe a percent or two under, NBD) throughout weight loss, and 6+ years of maintenance since.

madsqlt · June 2022

@cmriverside , @AnnPT77 thanks for your answers!

Usually I kept a 35% carbs, 31% proteins and 34% fats ration and it was totally different from the app.

Also, thank you for info links, I will look at it in a different way!

Macros ratio

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