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DramaQueen10
LIF Infant
Member since 1/11 256 total posts
Name:
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Macronutrients
I've read a few posts lately suggesting that macronutrients should be tracked to help with weight loss. I've googled, but can't seem to to find cosnistent receommendations regarding what percentage of daily calorie intake should come from each: protein, fats, and carbs... or the range for each one varies so much... i've been tracking online at daily plate, but not sure what percentages i should be aiming for. anyone know what percentages are recommended for weight loss?
Message edited 3/31/2012 9:57:14 PM.
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Posted 3/31/12 9:48 PM  |
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MrsG823
Just call me Mommy.
Member since 1/11 5570 total posts
Name:
S
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Re: Macronutrients
The reason you cannot find consistent recommendations is b/c there are none- The ranges recommended are starting points...everyone's body will respond differently. I know several trainers that recommend a 40/40/20 (carbohydrates/Protein/Fats) for building lean muscle and losing fat- It is believed this ratio in conjunction with a calorie deficient diet will lead to weight loss while sparing lean muscle.
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| Posted 4/2/12 3:03 PM |
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LDrinkh20
LIF Adult
Member since 9/09 1820 total posts
Name:
Lauren
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Re: Macronutrients
Posted by MrsG823
The reason you cannot find consistent recommendations is b/c there are none- The ranges recommended are starting points...everyone's body will respond differently. I know several trainers that recommend a 40/40/20 (carbohydrates/Protein/Fats) for building lean muscle and losing fat- It is believed this ratio in conjunction with a calorie deficient diet will lead to weight loss while sparing lean muscle.
Exactly! Right now I am at 50/40/10. Previously I was at 40/40/20 but I adjust based on how my body responds
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| Posted 4/2/12 5:39 PM |
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DramaQueen10
LIF Infant
Member since 1/11 256 total posts
Name:
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Re: Macronutrients
OK so any tips for how I would know if the breakdown needs to be adjusted... and if so, how do I know what the adjustment should be... for example, right now im generally at about 50/30/20... how do i know if that's right for me... and if not, how do I know what to change it to?
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| Posted 4/2/12 7:35 PM |
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julz33
i run for bacon
Member since 5/05 20584 total posts
Name:
julz
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Re: Macronutrients
I'm at 45/35/20 most of the time. I am only maintaining weight; not trying to lose. Plus I am a runner and need my carbs.
You can try Livestrong.com and use their My Plate application, but I had to make adjustments to that as well. It only recommended 42 grams of protein for me and I more than double that. (approx 90grams). LDrinkH2O is very knowledgable on this stuff. 
Message edited 4/2/2012 7:59:39 PM.
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| Posted 4/2/12 7:58 PM |
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Twstdvenus1
LIF Adolescent
Member since 7/10 777 total posts
Name:
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Re: Macronutrients
I use myfitnesspal to track and have my macros set to 40/40/20 as well (it will automatically give you the number of grams for each of the macros once you input the number of calories you need to eat daily)
I customize my goals because I don't follow what myfitnesspal suggests as far as calorie requirements.
HTH
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| Posted 4/2/12 9:14 PM |
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MrsG823
Just call me Mommy.
Member since 1/11 5570 total posts
Name:
S
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Re: Macronutrients
Posted by DramaQueen10
OK so any tips for how I would know if the breakdown needs to be adjusted... and if so, how do I know what the adjustment should be... for example, right now im generally at about 50/30/20... how do i know if that's right for me... and if not, how do I know what to change it to?
Are you seeing results? If your body is responding well to your current intake then continue with what you are doing. If you are not satisfied with your progress I would recommend decreasing your carbohydrate intake and increasing your protein intake.
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| Posted 4/3/12 12:38 AM |
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LDrinkh20
LIF Adult
Member since 9/09 1820 total posts
Name:
Lauren
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Re: Macronutrients
Posted by MrsG823
Posted by DramaQueen10
OK so any tips for how I would know if the breakdown needs to be adjusted... and if so, how do I know what the adjustment should be... for example, right now im generally at about 50/30/20... how do i know if that's right for me... and if not, how do I know what to change it to?
Are you seeing results? If your body is responding well to your current intake then continue with what you are doing. If you are not satisfied with your progress I would recommend decreasing your carbohydrate intake and increasing your protein intake.
I concur! I wasnt seeing progress so I dropped my carbs a bit and increased fat/protein. My overall calories stayed the same but the progress kicked back in.
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| Posted 4/3/12 8:50 AM |
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DramaQueen10
LIF Infant
Member since 1/11 256 total posts
Name:
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Re: Macronutrients
Great! I think I get it now! Thank you all!
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| Posted 4/3/12 9:08 AM |
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headoverheels
s'il vous plaît
Member since 6/07 42079 total posts
Name:
LB
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Re: Macronutrients
Bumping only because I did a search and I wanted to say thanks - I didn't know you could change your macro goals on MFP and I just did!
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| Posted 7/22/12 3:34 PM |
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jerrysgirl
I love my hot dog!!
Member since 6/06 5357 total posts
Name:
E & J
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Re: Macronutrients
Posted by headoverheels
Bumping only because I did a search and I wanted to say thanks - I didn't know you could change your macro goals on MFP and I just did!
how do you change on mfp?
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| Posted 7/22/12 4:12 PM |
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headoverheels
s'il vous plaît
Member since 6/07 42079 total posts
Name:
LB
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Re: Macronutrients
Posted by jerrysgirl
Posted by headoverheels
Bumping only because I did a search and I wanted to say thanks - I didn't know you could change your macro goals on MFP and I just did!
how do you change on mfp?
You have to go to the website, not the app. Go to Food, and unde that you'll see Goals. Click on Goals, then Change Goals. On the left side of the page are the % for Carbs Protein and Fat. Mine were something crazy like 55-30-15 so I changed it to 40-30-30 (similar to the zone diet). 40-40-20 was too big of a jump for me, but I'd like to ease into that one day.
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| Posted 7/22/12 5:23 PM |
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jerrysgirl
I love my hot dog!!
Member since 6/06 5357 total posts
Name:
E & J
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Re: Macronutrients
Posted by headoverheels
Posted by jerrysgirl
Posted by headoverheels
Bumping only because I did a search and I wanted to say thanks - I didn't know you could change your macro goals on MFP and I just did!
how do you change on mfp?
You have to go to the website, not the app. Go to Food, and unde that you'll see Goals. Click on Goals, then Change Goals. On the left side of the page are the % for Carbs Protein and Fat. Mine were something crazy like 55-30-15 so I changed it to 40-30-30 (similar to the zone diet). 40-40-20 was too big of a jump for me, but I'd like to ease into that one day.
thank you so much!!
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| Posted 7/22/12 6:35 PM |
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