Macros

There are many macronutrient recommendations, out there, and they run the gamut across extremes, from ridiculously low protein recommendations to eating fat ad libitum. To make matters worse many macronutrient calculators are notoriously imprecise. For this reason, there is a lot of confusion for those that require macronutrient tracking and it could be difficult to decide on what to follow. The best way to avoid this is by using a proven effective calculator and sticking to it. 

Before we get into the common three macros, we all know about, let's talk about the lesser known fourth one - electrolytes. You should always treat electrolytes as a fourth macro. You can view a recommended electrolyte guide here. 

Protein guide is courtesy of Ted Naiman's The P:E Diet protocol. 

I recommend the Ketogains Macros Calculator. Here is a page that details how to use it properly. This calculator has provided the most successful results for users.

If you do not have access to a scale that can calculate your body fat percentage, then you can get an estimate using the US Navy Body Fat Calculator. You can also use this visual chart to estimate body fat. It has been shown to be more precise than body fat calculators.

Macronutrients are very individualized. Age, activity level, hormonal status, body composition, goals and tolerances, all, have to be taken into consideration when making a calculation. Even then, a trial and error period is necessary to determine if your calculation is achieving results and is sustainable. If not, you have to go back to the drawing board and tweak your macros further. Remember, results speak louder than any recommendation on a chart, graph or calculator.

You cannot expect to achieve results using someone else's macros, as these might not work for you, as an individual. There are no universal "magic macros" that work for everyone. So, if you see someone who is having success, asking what their macros are is useless. Instead, you will get more useful information asking them what their lifestyle is like.

Most problems determining macros are the result of using faulty calculators or entering incomplete or inaccurate information. For this reason, you need to use a calculator that prioritizes protein and you must be as accurate as possible when entering your body fat percentage.

For this reason, I try to stay away from giving hardline macronutrient recommendations, but since this is a topic that often comes up and tends to cause some confusion, a good starting point is posted below:

• Carbohydrates should be less than 50 grams a day, but you can go up or down depending on your tolerance and goals. They should not go higher than 80 grams a day. All carbs should come from whole sources only. No sugar or grains. There is no minimum intake recommendation, as carbohydrates are not required, so they can go as low as 0.
• Protein is completely individualized and mitigated by satiety. The "official" Recommended Daily Allowance (RDA) for protein is no less than 0.8 grams of protein, per day, per kilogram of current body weight. Everyone is required to make this disclaimer, but keep in mind that this recommendation is absolutely not optimal. You will want to increase this to a more suitable 1.2 - 2.0 grams of protein per kilogram of desired body weight. Remember that meat is not pure protein, so you will need to calculate the protein quantities in your chosen type, cut and portion of meat. Protein should be acquired from whole sources only - meat and eggs. Dairy is fine, but it should not be your primary source of protein, as it comes with a lot of fat and this can cause a stall in weight loss or even weight gain. If eating higher protein foods causes for fat intake to increase too much, causing a weight stall or gain, choose leaner cuts of meats. If you are having a difficult time achieving your daily protein target, then you can use a good quality whey protein supplement. Make sure it contains no added sugars or carbohydrate based fillers. Do not snack on protein bars. Have your protein supplement during your eating times only. Do not use plant based protein products. Plant based "protein" is not adequate protein and should not be relied on, as it does not supply the body with the amino acids it requires and is an avenue for practices that perpetuate obesity.
• Fat should not go below 50 grams a day. Dietary fat becomes more efficient at being stored once it increases above 150 - 160 grams a day. The more fat on your body, the less dietary fat you need. If your weight stalls or you begin gaining weight, lower your fat intake and keep it at 50 grams at day. Fat should come from whole sources only, not "vegetable oils", as these oils interfere with lipolysis and perpetuate obesity. Remember that whole food already has fat in it, so your 50 grams should include the fat in the food, not just added fats.
• Protein to fat ratio should be around 1:1.5.

Remember these recommendations are just a starting point, not magic pixie dust. You have to gauge and tweak as you go along. Finding your individualized, optimal macros takes learning what works for you and that's determined by results obtained.