My numbers

MFP figures it out for you automatically when you enter your height, weight, activity level, and goals, etc

I'd say stay with MFP's numbers for now. Then you can play with having more/less carbs/protein/fat and once you find a balance that is right for you, you can go to your goals and set custom ones. As for what works-everything does for different people. See how you feel if you meet the full carb goal for a few days. Try eating 0.55g/lb of weight for protein (or more if you are doing weights). Increase/decrease healthy fats (no trans fat!). See how your body feels eating more or less and over a couple weeks you'll find the right balance for you.

But it gives me like 55% carbs! I'm one of those people who looks at carbs and I gain weight...It only gave me 15% protein...Maybe I'm micro-thinking this.


Here is what it is for MFP numbers

Nutritional goals Target
Net Calories Consumed* / Day 1,200 Calories / Day
Carbs / Day 165 g
Fat / Day 40 g
Protein / Day 45 g
Workout 3 x week for 30 minutes

Increase your protein to 30-35% and decrease your carbs to 30-35%. You should also try to increase your cardio to at least 3 hours a week. 3500 calories = 1 pound lost.

But it gives me like 55% carbs! I'm one of those people who looks at carbs and I gain weight...It only gave me 15% protein...Maybe I'm micro-thinking this.

Just because it says you should eat 165g carbs doesn't mean you have to. Eat how you normally eat and see where the range falls. Then play with the numbers and see how you feel.

I do have mine set to 40/40/20 but I rarely eat the full carb count and always try to meet/exceed the protein count. I don't worry about the fat except trans-fat. If you do go low on carbs do turn on the fiber tracking in your diary view. That'll encourage you to make sure the carbs you eat are high-fiber. Just remember you do need carbs for energy, unless you are aiming for ketosis. (Not trying to make waves, keto-folks; everyone has their own way).