Please explain macros
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Anonymous
| Can someone help me understand how macros work? I figured out my macros from that equation… but how do I translate those grams of protein, fats, and carbs into a menu? And where do vegetables fit into this diet? Thank you for any advice and ideas of how to start. |
Anonymous
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I highly recommend the site iifymwomen.com
Most of us use My Fitness Pal to track. The paid version allows you to customize your macro goals. To keep it simple in the beginning, just focus on hitting your protein goal and staying at your total daily calorie goal. Track vegetables because they are carbs and fiber. Fiber is a goal that helps encourage healthy choices. |
Anonymous
| Thank you! (Just checked out that site and it looks as if the domain’s up for sale?) |
Anonymous
| LoseIt app also allows macro tracking. |
Anonymous
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Join the FB group Macros Inc. They check your macros and you'll be in a community to get free help on macros. They offer a paid coaching service but it's not necessary.
Counting macros is intense and time-consuming. To do it right you need to weigh EVERYTHING you eat, (preferably in grams). You don't necessarily need to meal prep but it helps. OP, what is your goal? Weight loss, health, building muscle? I've been doing macros for a few months and while I don't plan to live this way forever, seeing my nutrition macros has been eye-opening. I'm older and trying to lose some weight and build strength so I really need to focus on protein. Macros Inc is very "pro" carb so my diet is much more balanced than when I tried to do low carb. I don't eat a lot of fruit except berries. I do eat A LOT of veggies. I've lost roughly 1 lb per week doing Macros because I'm on a calorie deficit and being diligent. I lost less than one lb a week when just trying to do a calorie deficit. Try it and see. |
Anonymous
What are your percentages? On FatSecret they are rec 50-carb/20 protein/30 fat |
Anonymous
Macro Inc doesn't use percentages. They use actual grams. My macros are 120 g P, 145 Carb, 52 F for a total of 1,567 calories per day. To do it right you should have them review age, physical activity, health concerns and whether you want to lose, gain, or maintain. |
Anonymous
Sorry! It’s .org not com |
Anonymous
| OP here— thank you! I did a complicated equation and it told me 207g protein, 155g carbs, and 69g fat. Does that sound ballparkish? I am going to check my math. I’m having trouble picturing what this means in terms of what I’d actually eat. |
Anonymous
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Macros:
1 gram of protein has 4 calories 1 gram of carbohydrates has 4 calories 1 gram of fat has 9 calories If you are allotted 2000 calories per day with 40% Carb, 30% fat and 30% protein split, that would break down to: 600 calories of fat 600 calories of protein 800 calories carbohydrates or 150p 200c 65f Now, this is just an example, not a recommendation. I would need way more info about you and your goals, to determine the appropriate macro split for you. |
Anonymous
| Thank you! 207 grams of protein seems like a lot?? Is this a usual part of macros? |
Anonymous
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OP, this is way off. Use this free calculator from Macros Inc.
https://macrosinc.net/macro-calculator/ |
Anonymous
That meaning 200 grams protein. Do the calculations then join the FB group and have a coach tweak using more specific info. |
Anonymous
Unless you're extremely physically active this is too much. I'm 126lbs, lift 3 times a week, am post menopausal. My daily goal is 90-100 grams. |
Anonymous
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Protein recommendation is .8 - 1.2 grams, depending on your goals, multiplied by your bodyweight in kilograms.
Take your bodyweight and divide it by 2.2kg. Take that number and multiply it by .8. That is a ballpark estimate of the amount of protein you will need each day. Example: 165 = 75kg 75kg x .8 = 60gram of protein per day |