Hi I’m new to all this, I’m looking for guidance on basic macros

The tool will set your macros at 50% Carbs, 30% Fat, 20% Protein.

Do you have some reason why you don't want to use that?

https://www.myfitnesspal.com/account/my-goals

Just just the guided setup.

JayBirdAZ wrote: »

The preset seems like a lot of carbs. I changed mine. 50% protein, 30% fat, 20% carbs. Been working for me.

Not questioning your goals for you, but 50% protein would be crazy high for some of us. For most people, as a rule of thumb, 0.6-1g minimum daily per pound of goal bodyweight is very sufficient, even if lifting heavy . . . 1.2g at the outside.

No way I need anything remotely like 50% . . . that'd be 231g for a 130 pound body, even before considering exercise calories. Overkill, major, for me.

20% isn't crazy low for most, especially if there are exercise calories in the picture, as long as they don't cut calories silly low in pursuit of fat weight loss. There's no getting adequate nutrition on too-low calories.

If OP wants a more nuanced, science-based look at protein needs, this is a reasonable source:

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

The guide portion mentions that if currently quite overweight, it can make sense to use goal weight as the basis for estimating.

For fats, I'd suggest something like 0.35-0.45g minimum per day per pound bodyweight, maybe even 0.30g for males.

I'm just an interested amateur, though, not a registered dietitian.

(FWIW, I don't care much where my carb intake falls, as long as I meet or exceed protein and fat goals, and calories balance. Retrospectively, carbs for me run close to 50%, maybe 43-49% as a weekly average. Worked fine for me through weight loss, and during maintenance since; don't seem to have problems with muscle gain (or loss avoidance) in context of my demographics (female, old ) as long as I do the right stuff on the activity side. )