Carb/protein/fat ratios
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1briannamom
Posts: 16 Member
I believe MFP has a default carb/protein/fat ratio of 50/30/20 (or something close to that).
I've seen lots of different opinions on what the "ideal" is - low carb, high protein, low (or even high) fat.
Just wondering what others are using, or have found helpful?
I've seen lots of different opinions on what the "ideal" is - low carb, high protein, low (or even high) fat.
Just wondering what others are using, or have found helpful?
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Replies
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I try for 40% fat, 30% each of carbs and proteins. Honestly, my protein is usually lower than that and both fat and carbs a little higher. I've been losing weight easily, though. The higher fat makes me feel fuller and keep0
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Oops. Makes me feel fuller and keeps my blood sugar stable longer.0
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TBrown, I do 40/30/30 also, and I have to watch my blood sugar because I am teetering on the line between pre- and diabetic. My fasting glucose dropped from 130 to 118 in three weeks, just got my labwork this morning. And like you, my protein is often a bit lower than 30% and fats are a bit higher. I watch my carbs very carefully and usually end up being under on my sugar goal. Carbs are mostly vegetables and some fruits.0
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40/30/30
Carb/protein/fat0 -
40/30/30
Fat/protein/carb0 -
We started at 40 carbs/30 protein/30 fat and found we were always over in carbs ( fruits and veggies mostly) low in protein. We've since adjusted to 45/25/30, feeling satisfied and still losing:)0
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40,35,25
Carbs, protein,fat. Only just changed to this so still experimenting.0 -
i guess this is something that i have to try.... 40/30/300
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Currently, 15/35/50 (carb, protein, fat), but I eat by primal guidelines and my body seems to like low carb, high fat with enough protein to build and maintain a bit of muscle. I up my carbs a bit on my sprint days.
Experiment until you find a good mix for you
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50-30-20 (carb, fat, pro) is the default, and I'm pretty close to that. I'm usually more like 45-35-20. I don't eat a lot of meat, so my protein comes with a fair amount of carb. Since my fiber intake is high, I figure that offsets some of the effects of the carb and I can "afford" to have the carb total up around 45%. Fats help keep my appetite under control - I try to eat mostly the healthy kind, like nuts, avocado oil.0
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Currently, 15/35/50 (carb, protein, fat), but I eat by primal guidelines and my body seems to like low carb, high fat with enough protein to build and maintain a bit of muscle. I up my carbs a bit on my sprint days.
Experiment until you find a good mix for you
Jaydek, I would love to get mine a little closer to that. Fat is easy, but what do you eat to get your protein up there?0 -
Right now I eat about 20/30/50 (carbs/protein/fats), but those numbers change all the time.
If I'm doing a lot of strenuous exercise, I might increase my carbs up to 30%.
Alternatively, if I'm trying to shed some extra weight I'll up my protein intake to about 35% and cut my carbs down to around 15%.0 -
depends on your goals, but if you're trying to gain lean muscle mass and lose body fat, you should be using the iifym formula. check out www.iifym.com for their calculators. I'm 33 years old, 170lbs, about 10% bf. my current calorie intake is around 1975. I eat 230g carbs, 170 g protein and 43g fat. if you want to lose weight it's always best to undershoot your macros.0
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40,30,30 is what I a working towards0
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depends on your goals, but if you're trying to gain lean muscle mass and lose body fat, you should be using the iifym formula. check out www.iifym.com for their calculators. I'm 33 years old, 170lbs, about 10% bf. my current calorie intake is around 1975. I eat 230g carbs, 170 g protein and 43g fat. if you want to lose weight it's always best to undershoot your macros.
The last bit definitely!!
I'm 224lds 6ft1. I have the muscle now trying to loose the fat. My ratios are 40 40 20... Pro carb fat.
Once you know what your maintenance is you can work out what you need for a specific goal.0 -
Anyone do 50/30/20? Protein/Carbs/Fat.
My trainer has me close to that trying to gain muscle and lean out.0 -
A while back my trainer had me on 40 protein/30 carbs/30 fat.0
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50% carb/ 20-30% fat/ 20-30% protein. Fat and protein fluctuates a little from day to day, but I try to shoot for an average of 25% for each0
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use the one that works best for you0
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I need a bit of advise. In March I had a silent heart attack and on March 27th a not so silent one. I have no high BP, high cholesterol or triglycerides . I also have no food allergies, or any other food related problems. I can eat pretty much everything and usually eat a wide variety of whole foods...which I have done all my life.
After the heart attacks my cardiologist as well as my internist/endocrinologist ( I have no thyroid due to cancer and have active systemic Lupus ) told me to eat a diet with " lower carbs, really low fat and limited protein ". When I asked what that meant, I was told that I needed to figure that out. Googling and consulting a nutritional specialist did not solve the problem.
I was taken off all green leafy vegetables, because the oxilate in them does not allow that important ingredients in Coumadin ( which avoids another heart attack ) are absorbed. That poses a bit of a problem, because most of all I am a vegetable eater, but I am adjusting.
I was also lowered from a 1200 calorie to a 1000 calorie diet, because I need to lose more weight, since the 55 pounds I lost so far are not enough. I should mention that I am going on 70 and am under five feet tall, I don't snack, drink my calories, or eat any empty calories, so 1200 calories were easy and even now at 1000 ( with for the moment very limited activity ) I am doing fine.
I am just stumped as to the % of protein, carbs and fat, because if everything is low what do I do to get to 100% ?0
