Carb, Fat, Protein Ratios??

Dotson0508

I'm trying to lose weight and need some help figuring out the best ratio of carbs, fat and protein????
Thanks in advance!

Mr_Knight

Everybody will want something different, depending on preferences, DNA and goals.

If you pick a middling starting point like 40/30/30 and tweak from there, it will be hard to go wrong.

Dotson0508

Thank you!

Liftng4Lis

Mr_Knight wrote: »

Everybody will want something different, depending on preferences, DNA and goals.

If you pick a middling starting point like 40/30/30 and tweak from there, it will be hard to go wrong.

Agree, this is a great place to start. Remember you sometimes have to play around with them.

dls1957

Is 50% protein, 30% carbs, and 20% fats a good ratio? I am worried about too many carbs. Any input?

Liftng4Lis

dls1957 wrote: »

Is 50% protein, 30% carbs, and 20% fats a good ratio? I am worried about too many carbs. Any input?

Take Knight's advice.

GaleHawkins

Liftng4Lis wrote: »

dls1957 wrote: »

Is 50% protein, 30% carbs, and 20% fats a good ratio? I am worried about too many carbs. Any input?

Take Knight's advice.

I agree. In my mind I see Protein as being similar in most diets. Carbs and Fats are the two numbers one may play with. If you are worried about too many carbs replace them with calories from Fat or the other way around if you want low fat dieting.

Dotson0508

How will I know if the carbs and fat need to be adjusted??

jrline

as a runner 50 25 25

Dotson0508

jrline wrote: »

as a runner 50 25 25

How do you come up with your numbers??

funkodrunko

Dotson0508 wrote: »

How will I know if the carbs and fat need to be adjusted??

Its just personal preference. If you feel better on more carbs, then go with that. Better on more fats, then go with that.

The way I look at it, calories are the key. Protein is the next important and carbs and fat are your preferences

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Dotson0508

Thanks everyone!

Mr_Knight

Dotson0508 wrote: »

jrline wrote: »

as a runner 50 25 25

How do you come up with your numbers??

Glycogen depletion. It's helpful for "eat back exercise" calories to be carb-heavy, thereby bumping up the overall percentage of carbs.

This is but one example of why there isn't a one size fits all answer to the OP's question.
.

nzmegs

70 fat 10 carbs 20 protein

the ideal diet to limit insulin production and fat storage. Works incredibly well to limit hunger and reduce appetite.
All foods need to be natural and not processed.

Mr_Knight

nzmegs wrote: »

70 fat 10 carbs 20 protein

That would kill me. I'd be unable to get out of bed and would be a seriously grumpy mofo.

All foods need to be natural and not processed.

That part really doesn't matter.

diannethegeek

There really is no one size fits all answer here, but a lot of us have found this to be a good starting point:http://community.myfitnesspal.com/en/discussion/819055/setting-your-calorie-and-macro-targets

HeySwoleSister

70 fat 10 carbs 20 protein?

I can't even imagine what that looks like. Do you deep fry butter pats or something? Eat coconut oil by the spoonful?

Virkati

I have mine set as 40 carb 20 fat 40 protein. Honestly thinking about dropping the carbs a little lower, raising the fat a tiny bit, and putting the rest towards protein. I feel much better when my carbs are from totally natural food (no processing whatsoever...no rice, bread, pasta etc). Everyone is different though so it might take you a while to figure out the ratios that make you feel your best, can be done for the rest of your life, and still allows you to eat the food you want. Good luck!

Dotson0508

Thanks everyone!

Dotson0508

diannethegeek wrote: »

There really is no one size fits all answer here, but a lot of us have found this to be a good starting point:http://community.myfitnesspal.com/en/discussion/819055/setting-your-calorie-and-macro-targets

I'll check it out! I'm trying to lose about 50 lbs and everything seems a little overwhelming at times

SnuggleSmacks

Start with protein. If you know your lean body mass, or can estimate it, then you want to eat about 1 gram of protein for each lb of lean body mass in order to preserve muscle while eating at a deficit. See what percentage of your calories would be taken up by hitting that protein goal. It will probably be somewhere between 25-35%.

You can divide the rest as you see fit between carbs and fats, keeping in mind that fats will help you feel satiated so that you will not want to eat so much, and are important for vitamin absorption and lots of other functions in the body. Fiber will also help with satiety, and carbs are good for energy and brain function, among other things.

skytland

nzmegs wrote: »

70 fat 10 carbs 20 protein

the ideal diet to limit insulin production and fat storage. Works incredibly well to limit hunger and reduce appetite.
All foods need to be natural and not processed.

I completely agree with the 70/10/20 ratio. This is called a keto diet and is very effective.

GaleHawkins

Dotson0508 wrote: »

How will I know if the carbs and fat need to be adjusted??

My scales in my case tend to read higher when I need more less carb and more fat.

Zhost

Low carb, protein to a certain goal, fat for satiety. Keto here as well.

Paul_Collyer

35 carb:40 fat:25 protein is working for me. And I am running between 30 and 50km a week. I make sure I get some of my carbs and most of my sugar from fresh fruit. I'm 173cm and around 77 kg, and eating around 1750kcal net a day on average.

Sued0nim

I'm set at 40C, 30F, 30P but generally hit 50-60C

As long as I stay within my calorie defecit and keep an eye on my protein so that I'm aiming for at least 100g I'm OK

PeachyCarol

rabbitjb wrote: »

I'm set at 40C, 30F, 30P but generally hit 50-60C

As long as I stay within my calorie defecit and keep an eye on my protein so that I'm aiming for at least 100g I'm OK

^I do exactly the same. I have a fiber goal of 50g that I try to meet as well.

psuLemon

nzmegs wrote: »

70 fat 10 carbs 20 protein

the ideal diet to limit insulin production and fat storage. Works incredibly well to limit hunger and reduce appetite.
All foods need to be natural and not processed.

This would kill me too... And you can't have fat storage if you are in a calorie deficit.. And there is nothing wrong with insulin.. it stimulates muscle growth. Also, if you are concerned about insulin, then I hate to tell you that protein and exercise can stimulate it too. Weight loss is controlled by CICO... macros affect body composition (maintenance of muscle, hormone regulation, satiety, energy, etc...).

OP, the general goal for protein is around 1g per lb of lean body mass.. fat ranges from .35-.6g per lb of lean body mass and the rest is carbs. Realistically, the best way for us to give a good estimate is to provide your height, weight, age and workout routine. If you are an endurance athlete, more carbs would be necessary...

funkodrunko

this ^^

funkodrunko

Calories are the key. You can still gain weight going keto. It'd be hard because protein and fats are very satiating and thusharder to overeat. Removing carbs removes calories.