What is your ideal macro ratio and why?

eedaves

I tend to adjust my macros based upon my specific goals/ambitions and would be interested to know if others do the same so I thought this would be a fun question to explore within this community

annette_15

My body works best on 45-50% carbs, 30% protein and 20-25% fat, so thats where I usually end up

CALIECAT

I am trying for 10% protein 10 %fat and 80 % carbs . on a trail basic I am on a plant diet and that is about what I am geeting. I just stated so no comment yet.

isulo_kura

Percentage is a bad way to address your macros because 10% of 1200cal is far different to 10% of 2000 calories. You really need to set them via grams. Though personally I think people get a bit too carried away with Macros. Aim for a balanced diet and your body which is a very clever biological organism will take what it needs. Too many people concentrate on the small things without first addressing the big picture

slaite1

Around 50carbs, 25/25 protein and fat has been working well for me lately- now I don't force down excess protein and then still crave other food. When my calories are lower, I up the protein percent.

Sarauk2sf

I set mine in grams, and they vary depending on whether I am cutting or maintaining. Protein is about 150g when maintaining and 170g when cutting. Fats stay around 50 - 60g. Carbs are the variable and will depend on the deficit I am aiming for, if any - they tend to vary from 130g - 200g on a cut and a little over 300g at maintenance.

The why...I base my protein on my LBM/body weight to ensure I easily get enough protein to maximize possibly muscle gain/maintenance - and that requirement increases when on a deficit. I also get enough of a fat allowance to make sure I can get a good mix of fats. The carbs are as high as possible based on the calorie requirement and the remaining calories to ensure I can get as good as possible workouts done. Possibly most importantly - it is sustainable for me.

eedaves

isulo_kura wrote: »

Percentage is a bad way to address your macros because 10% of 1200cal is far different to 10% of 2000 calories. You really need to set them via grams. Though personally I think people get a bit too carried away with Macros. Aim for a balanced diet and your body which is a very clever biological organism will take what it needs. Too many people concentrate on the small things without first addressing the big picture

I agree re: total calories in -I adjust that as well, depending upon my goals and physical expenditure. Sorry, should have been more clear initially

20yearsyounger

I am at 20% Protein, 30% Fat, 50% Carbs. As someone else said, if you are at a low calorie goal percentages may not be the best way. I am maintaining at 2100 and I found this generally works for me. If I hit my calories early in the day, I could not eat for the rest of the day and feel just fine as long as I hit my macros and calories. Realistically though I only focus on getting at least 25g of fiber (based on recommendations) and 85g of protein (around the endurance athlete minimums for me). The rest falls into place.

lemurcat12

isulo_kura wrote: »

Percentage is a bad way to address your macros because 10% of 1200cal is far different to 10% of 2000 calories. You really need to set them via grams. Though personally I think people get a bit too carried away with Macros. Aim for a balanced diet and your body which is a very clever biological organism will take what it needs. Too many people concentrate on the small things without first addressing the big picture

I basically agree with this.

That said, a breakdown of about 115 grams protein (more than I need, but I tend to like to build meals around protein and veggies and am concerned about maintaining and eventually building lean body mass), 150-200 carbs, and 50-55 fat works for me, although I don't fret if I go over/under on any of those so long as I'm in my calories and I'm usually in the ballpark.

If I was routinely having trouble meeting my macros I'd probably think about whether they were really right for me.

slaite1

eedaves wrote: »

isulo_kura wrote: »

Percentage is a bad way to address your macros because 10% of 1200cal is far different to 10% of 2000 calories. You really need to set them via grams. Though personally I think people get a bit too carried away with Macros. Aim for a balanced diet and your body which is a very clever biological organism will take what it needs. Too many people concentrate on the small things without first addressing the big picture

I agree re: total calories in -I adjust that as well, depending upon my goals and physical expenditure. Sorry, should have been more clear initially

Ditto. I set my macros based in whatever grams I am going for. Too cheap to upgrade MFP, so percentages just make it more clear. I shoot for about 100g protein a day and let the fat and carbs work out based on my calories for the day (I stagger my calories throughout the week).

sixxpoint

There's no ideal ratio for everyone.

Also, go by the actual grams, not the %'s.

PeachyCarol

Sarauk2sf wrote: »

I set mine in grams, and they vary depending on whether I am cutting or maintaining. Protein is about 150g when maintaining and 170g when cutting. Fats stay around 50 - 60g. Carbs are the variable and will depend on the deficit I am aiming for, if any - they tend to vary from 130g - 200g on a cut and a little over 300g at maintenance.

The why...I base my protein on my LBM/body weight to ensure I easily get enough protein to maximize possibly muscle gain/maintenance - and that requirement increases when on a deficit. I also get enough of a fat allowance to make sure I can get a good mix of fats. The carbs are as high as possible based on the calorie requirement and the remaining calories to ensure I can get as good as possible workouts done. Possibly most importantly - it is sustainable for me.

Well, I'm not maintaining, but... yeah, what Sara said. I think ratios don't work for calculating needs.

Sara's calorie allowance is a lot higher than mine, and her ratios likely look a lot different than mine, but we approach setting our macros in the same way.

BenjaminMFP88

eedaves wrote: »

I tend to adjust my macros based upon my specific goals/ambitions and would be interested to know if others do the same so I thought this would be a fun question to explore within this community

I rotate between two splits depending on if I'm on a highly active day or a lazy day. My active days look alot like 40c40p20f and my lazy days tend to be 25c50p25f. I feel as though this gives me the best balance and forces me to focus on my intake when I choose to take a lazy day.

mich19025

136-140g of protein as I weigh 136 pounds and also lift heavy 4 days a weeks. Fat is usually 50-60g and the rest is carbs. At 1550 cals thats just under 100g. I also track my fiber. On weekends i'm not as strict with those macros if I have something on. Balance and all that.

M30834134

I will also agree with the majority here - grams is a better way to set your macros.

Mine at the moment is set as P:180g, F:70g, C:112g - and I also have MFP add 35% of my workout calories to protein and 65% to carbs. I like high protein diet as it keeps me full longer and I just love meats I also very satisfied with my weight loss progress because as far as I can tell I kept most of my muscles while losing 32 lb