How to Set Macros in MyFitnessPal: Making Protein a Priority

Introduction

If you're on a journey to optimize your health and performance, tracking your macronutrients (macros) is an excellent way to start. MyFitnessPal is a popular app that makes this process easier. This article will guide you through setting macros in MyFitnessPal, with a focus on prioritizing protein intake. We'll explore the importance of setting 2g of protein per kg of body weight and delve into macro ratios for fat loss, maintenance, and muscle gain.

Why Make Protein a Priority?

Protein is the building block for muscle repair and growth, making it crucial for athletes and fitness enthusiasts alike. Research shows that consuming around 2g of protein per kg of body weight is optimal for muscle recovery and growth. Not only does protein help in muscle development, but it also keeps you fuller for longer, aiding in fat loss and weight management.

Setting Macros in MyFitnessPal

1. Download the App: If you haven't already, download MyFitnessPal from the App Store or Google Play.

2. Create an Account: Open the app and sign up.

3. Go to the 'More' Tab: Navigate to the 'More' tab, usually located at the bottom right of the screen.

4. Select 'Goals': Here you can input your current weight, goal weight, and other parameters.

5. Customize Macros: Scroll down to the 'Nutrition Goals' section, and choose 'Caloric and Macronutrient Goals.'

6. Input Protein: Set your protein intake to 2g per kg of body weight. For example, if you weigh 80kg, you would aim for 160g of protein per day.

Macro Ratios: What to Aim For

Fat Loss

- Protein: 40%

- Carbohydrates: 35%

- Fats: 25%

Prioritising protein in this ratio ensures muscle retention while on a caloric deficit, making fat loss more effective.

Maintenance

- Protein: 30%

- Carbohydrates: 40%

- Fats: 30%

This balanced approach helps you maintain your weight while providing enough macronutrients for daily activities and recovery.

Muscle Gain

- Protein: 35%

- Carbohydrates: 45%

- Fats: 20%

The higher carbohydrate percentage fuels workouts and assists in muscle recovery, while protein supports muscle growth.

Important Note: Individualised Guidance is Key

While the macro ratios and guidelines provided in this article offer a good starting point, it's crucial to remember that these are very general recommendations. Everyone's body responds differently to varying macronutrient distributions, and what works for one person may not be effective for another.

Always consult with a qualified health and performance coach to tailor your nutrition to your individual needs. Tracking and monitoring are also essential; you should be constantly dialling in your macros to find what works best for you, optimising for both your daily activities and long-term goals.

Conclusion

Setting your macros in MyFitnessPal and making protein a priority offers a science-backed foundation for achieving various fitness goals, from fat loss to muscle gain. But always remember: this is a journey of individual discovery. Consult with a coach, keep monitoring, and keep dialling in until you get it right. The road to optimal health and performance is a constant process of adjustment and learning.