macros

1vailfam
1vailfam Posts: 1 Member
in Introduce Yourself
I am new to this group and trying to lose 5-10 lbs. I see a many people that have good luck with counting macros. I have not clue how to do that? I know I have to do the work myself, but I would really like a meal plan for a month based around foods that I like/can eat to go with the macros I need to lose weight. If there is anyone out there that is willing to share a month long meal plan I would greatly appreciate it. I know, for me to lose weight for calories I need to eat about 1200-1500 calories. Not sure on macro.? Thanks in advance

Replies

  • protein_17
    protein_17 Posts: 6 Member
    When you fill out your goals, it will tell you what macros to hit under the nutrition icon in your diary. This app is very helpful!
  • AnnPT77
    AnnPT77 Posts: 34,163 Member
    Good news: Macros don't have a direct effect on weight loss - at least not fat loss, which is what most of us really want. Calories directly determine weight loss, though water weight fluctuations can make it look otherwise sometimes.

    That doesn't mean macros are unimportant: Good overall nutrition is important for health. Nutrition can also have an indirect effect on weight loss, if sub-par nutrition causes cravings or spikes appetite (so it's hard to stick to a calorie goal), or tanks energy level (so we burn fewer calories than expected because we're dragging through our days).

    It does mean that unless you're already diagnosed medically with some serious nutritional deficiency, you have time to figure out how to dial in macronutrient ratios that work for you, and are consistent with best health. The MFP defaults should be a fine place to start, as long as you aren't cutting calories extremely low in an attempt to lose weight aggressively fast. (There's no way to get adequate nutrition on too-few calories, plus extreme low calories make it very hard to stay the course long enough to lose a meaningful total amount of weight.)

    A thing to know: Counting calories while paying attention to nutrition, or counting macros, both amount to the same thing. Pure protein and carbohydrates have about 4 calories per gram. Pure fat has about 9 calories per gram. Pure alcohol (which isn't a macronutrient, but isn't fat, protein or carbs) has 7 calories per gram. Whether you count calories and pay attention to decent macros, or count macros while paying attention to calories, the math is going to end up in about the same place. No need to stress over it.

    If you want a meal plan, there are some in MFP (premium, mostly). There are also web sites like this one:

    https://www.eatthismuch.com/

    I didn't use that site, though I've played with it. It lets you pick an eating style and calorie level, and suggests a daily meal plan, with recipes.

    Instead, I took an approach of logging what I was eating, choosing foods I enjoy and find filling, and gradually remodeling my eating to reach the right calorie levels and get good nutrition. Here's more details on that kind of approach:

    https://community.myfitnesspal.com/en/discussion/10636388/free-customized-personal-weight-loss-eating-plan-not-spam-or-mlm/p1

    I lost weight fine (50+ pounds in under a year), and have been at a healthy weight for about 7 years since, using that same idea.

    You can do this: Wishing you success!
  • cwolfman13
    cwolfman13 Posts: 41,865 Member
    1vailfam wrote: »
    I am new to this group and trying to lose 5-10 lbs. I see a many people that have good luck with counting macros. I have not clue how to do that? I know I have to do the work myself, but I would really like a meal plan for a month based around foods that I like/can eat to go with the macros I need to lose weight. If there is anyone out there that is willing to share a month long meal plan I would greatly appreciate it. I know, for me to lose weight for calories I need to eat about 1200-1500 calories. Not sure on macro.? Thanks in advance

    Macros don't have anything to do with losing weight. Losing weight is about calories. Calories are a unit of energy...when you consume energy commensurate with what your body requires to maintain the status quo, you maintain weight. When you consume calories (energy) in excess of what your body needs, that surplus energy is stored for later use as bodyfat...basically your backup generator. When you consume calories (energy) in amounts less than your body requires, your backup generator kicks on and you burn bodyfat to make up for that difference.

    Macros are most relevant to satiety and physical performance and helping to round out good nutrition (though micro-nutrients would be pretty important in that regard as well). Macros are also what make up your calories...so if you're counting calories, your counting macros...and if you're counting macros, you're counting calories. 1 gram carbohydrate = 4 calories. 1 gram protein = 4 calories. 1 gram dietary fat = 9 calories.

    As for macro breakdown, there is no one universally optimal macro ratio. A vegan for example is likely to have most of their calories coming from carbohydrates because they are plant based. A marathon runner is going to have a different optimal macro ratio than a bodybuilder simply because they're going to have different fueling needs for their sports.

    If you're new to this, just start with the basics which is focusing on your calorie target and logging and hitting that and use the default macros MFP gives you. It really doesn't matter if you hit your macro targets or not...it will just provide you good information on how you tend to eat. Once you have your calories locked in then you can start fussing with things like macros and you can play with them to see what suits you personally. Macros are largely personal preference outside of certain medical conditions. Many put a premium on protein as it can help spare muscle while in a calorie deficit so a bit more than the RDA is good...more if you're also very active.

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