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Thread: Macros! page

  1. #1
    DeltaCypher0's Avatar
    DeltaCypher0 is offline Senior Member
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    Macros!

    Primal Fuel
    What are some of your macros? Im 5'10" @ 146#, and I do 4 days a week of bodyweight strength training with always improved PRs. I just wanted to get an idea of peoples caloric intake and macros.
    Mine are on average:
    calories-3100
    fat-160g
    Protein-180g
    Carbs- 80g

    Some days my fat and protein can be as high as 220g. I eat 2# of meat per day, so depending on the cut, the macros vary by a wide range. Ill check my charts tomorrow and give more accurate macros. Im just curious to see peoples intakes, ESPECIALLY those of you that are successful with accomplishing your ideal BMI and athletic goals. But all input id loved. Peace and hair grease, my primal family.

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  2. #2
    MarielleGO's Avatar
    MarielleGO is offline Senior Member
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    pffff. you eat a lot!!!

    For me it's on average
    1800 calories
    90 grams protein
    100 grams fat
    80 grams cabrs.

    I am trying to up my protein and lower carbs and fat but as I eat fruit and chocolate a lot it's not easy.
    My story, My thought....

    It's all about trying to stay healthy!!!!

    Calories? Aren't that those little creatures that live in my closet and shrink my clothes at night?
    AN EARTH WARRIOR!!!!

  3. #3
    Allenete's Avatar
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    2000-2600 cal a day
    200g + protein
    50-150g carbs
    70-100g fat

    All depends.
    I tend to eat more on recovery/rest days than on training days (I often fast in these anyway)

    Female
    5'8
    132lb

  4. #4
    Graycat's Avatar
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    1500-1600 calories a day
    Fat - 30 - 40g
    Prot - 110 - 130g
    Carbs - 210 - 260g (mostly sugar)

    F/5' 3"/~115lbs

  5. #5
    picklepete's Avatar
    picklepete is online now Senior Member
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    Haven't tracked in a while but happy maintenance shakes out to about:

    ~2250 kcal
    20P/30C/50F
    35//6'3"/180

    My peculiar nutrition glossary and shopping list

  6. #6
    DeltaCypher0's Avatar
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    Update!
    looked at my logs, im more like:
    Protein-180g
    Fat-200g
    Carbs-80g

    Is there an ideal ratio?

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  7. #7
    Neckhammer's Avatar
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    Quote Originally Posted by DeltaCypher0 View Post
    Update!
    looked at my logs, im more like:
    Protein-180g
    Fat-200g
    Carbs-80g

    Is there an ideal ratio?

    Sent from my XT907 using Marks Daily Apple Forum mobile app
    The ideal ratio will be dependent on all of your lifestyle factors and just a bit of your genetic predisposition. The PB ratios tend to be a good starting point though and work for the vast majority.

    So that would be.....

    .7-1g of protein/lb of lean mass. So you said 145lbs? Lets give you 120g of protein then. So if we prioritize protein...allow for a top limit on carbs and bottom limit on fat you get something like the following as a starting point in the sense of eating in an ancestral Primal manner.

    Protein- 120g (at least)
    Carbs - up to 150g
    Fat- As much as you like, but probably at least 100g.
    Last edited by Neckhammer; 11-21-2013 at 12:29 PM.

  8. #8
    MsSmith's Avatar
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    I thought we were supposed to consume more fat than protein...?
    Paleo Diet: 8-25-13 Wt: 185 BF% 27
    Primal Diet (Lower Fat/Carb): 9-27, Wt: 176.4
    Potato Hack Diet (Rotation): 11-12, Wt: 171.2
    Primal Diet (LF/C): 1-23-14, Wt: 159.6
    CW: 158 GW: 130 CBF%: 24.38
    48 - 5'7.5"

    "What a wonderful thought it is that some of the best days of our lives haven't happened yet." ~ A.F.

    "Exercising should be about rewarding the body with endorphins and strength, not about punishing your body for what you've eaten." ~ Unknown

  9. #9
    oceangrl's Avatar
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    Quote Originally Posted by MsSmith View Post
    I thought we were supposed to consume more fat than protein...?
    According to ?

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  10. #10
    MsSmith's Avatar
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    Primal Blueprint Expert Certification
    Everyone who gave me macro advice when I first started posting here.

    Is it more protein than fat for people who do rigorous exercise as opposed to people like me who just walk 2 miles on the treadmill at 2.8 - 3 mph 6 days/week?
    Paleo Diet: 8-25-13 Wt: 185 BF% 27
    Primal Diet (Lower Fat/Carb): 9-27, Wt: 176.4
    Potato Hack Diet (Rotation): 11-12, Wt: 171.2
    Primal Diet (LF/C): 1-23-14, Wt: 159.6
    CW: 158 GW: 130 CBF%: 24.38
    48 - 5'7.5"

    "What a wonderful thought it is that some of the best days of our lives haven't happened yet." ~ A.F.

    "Exercising should be about rewarding the body with endorphins and strength, not about punishing your body for what you've eaten." ~ Unknown

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