The Macro Ratios setting calculates your macronutrient targets by dividing your energy target between protein, carbs and fat to achieve the ratio of macros you've selected.
Any time your energy target changes, your macro targets will update automatically for you to preserve the ratio of protein:carbs:fat. Your energy target will update throughout the day if you log exercises or log a new weight in your diary.
By default, Macro Targets will be set to Macro Ratios of 25:45:30. To change these ratios:
- Go to the More tab > Targets + Profile
- Set macro targets using > Choose Ratios
- Enter the percentage of your energy target you'd like to aim for for each macro.
If you'd prefer to set your macro targets in ratios instead of percentages:
- Click on Advanced Settings
- Select Ratios
- Choose if you'd like to set ratios in kcals or grams
- Enter the ratio of your energy target you'd like to aim for for each macronutrient
Example
Based on the user's settings for BMR, Activity, and Weight Loss Goal, an Energy Target of 1679 kcal has been determined at the beginning of the day, before any foods or exercise has been logged.
A user then sets a Macro ratio of 25:45:30:
Each Macronutrient has a different amount of energy. On average:
Protein = 4 kcal/g
Carbohydrates = 4 kcal/g
Fat = 9 kcal/g
The daily kcal from each macro is calculated based on the macro ratio (25:45:30) and 1679 kcal energy target:
Protein: 1679 kcal x 25% = 420 kcal
Carbohydrates: 1679 kcal x 45% = 756 kcal
Fat: 1679 kcal x 30% = 504 kcal
Dividing each calorie amount by the nutrient density will give the number of grams of each nutrient for a 2000 kcal energy target:
Protein: 500 kcal / 4 kcal/g = 105 g
Carbohydrates: 800 kcal / 4 kcal/g = 189 g
Fat: 700 kcal / 9 kcal/g = 56 g
These macronutrient targets are now displayed in your Diary as shown below:
The numbers you enter into your ratio, will not be equivalent to the target numbers found in your Diary. To set your macronutrient targets to set a specific gram amount, select Fixed Targets instead.