What are your daily carbs, fats, and protein percentages, and your fitness goals..? (lose, gain..)

MSH2930

Was curious what others have their daily percentages set at for carbs, fat, and protein, and also if
your goal is to lose, gain, or maintain..?
Thanks!!

Twincle1970

C40%, P40%, F20% to lose weight, only because SeanT says, so I try and keep to that

amusedmonkey

I'm losing. I don't have a specific breakdown but I do try to hit a minimum of 60, preferably 90, grams of protein every day. Carbs and fat fall wherever they may but on average find myself at around C60%, P20%, F20%

ki4eld

Calories: 1154
Protein: 101
Carbs: 30g
Fat: 70g

My goal is to continue losing as well as keep my T2D in remission. I'm a female, 5', 165lbs, sedentary, post-bariatric surgery.

nvmomketo

Calories: ~1500
Carbs: ~ 5% or 18 g
Protein: ~ 20% or 71g
Fat: ~ 75% or 118 g

My goal is to lose close to 10 more pounds and keep my blood glucose stable. My goal is also to become more fit so even if my weight is mostly stable, I want to gain muscle and lose fat. My weight loss is almost done but gaining the fitness I want will take a long while.

I am a 5'8" female who weighs 149lbs. I would consider myself lightly active (exercise with P90X and coaching a few days a week) since I am largely sedentary beyond the work of keeping up with the house and kids.

MSH2930

So nice to see inspiration and see how others are faring and share their stories.
I adjusted mine. I have a lot of weight to lose and started off with Protein 60% and Fat 20% and Carbs 20%. That obviously was not working. So I adjusted to Carbs 45%, Protein 30% and Fat 25%. I seem to be faring much better so far. I had been frustrated because before I made the adjustment, I felt like I was going crazy, and I would be frustrated that I was not making my goals. Since I made the adjustment the weight already seems to be dropping in the last 2 or 3 days. Might just be coincidence, but I will take it!!

melonaulait

Calories: 1300-1700 (TDEE is 1900 sedentary)
Carbs: 60% and often over
Protein/Fat the rest

I'm still looking to lose around 65-70lbs but after 35lbs I'll be in my "healthy" weight range

mikevandewetering

minmum of 130 grams protein and 55 grams of fat, the rest is free to fill in. currently doing a reverse diet

lemurcat12

I'm comfortably within my healthy weight range at 125, but would like to decrease BF further, maybe get down to 118 or so and then try to add muscle. For the time being I'm okay maintaining why improving fitness and gradually recomping if that happens (seems to be somewhat based on the fit of clothes).

With the activity I do my maintenance is around 2200. If I try to lose I cut from that. (If sedentary it should be more like 1600.)

I like to keep protein at 100 g or over (.8 g x 120 = 96, so that seems plenty).

I don't care that much about fats vs. carbs, except for how I feel and how I like to eat (I do find eating more carbs help when I'm going lots of cardio, as I tend to do). I fall into a pattern of about 50% carbs, 30% fat, 20% protein when eating at maintenance and 40-30-30 when eating at a deficit which makes sense as I need a higher protein percentage to hit my minimum target when at a deficit, and my protein tends to be the least optional of the higher calorie foods I eat.

nordlead2005

I aim for a minimum of 115g protein (typically aim for closer to 146g), 62g of fat, and the rest of my calories can be whatever. I often eat ~40% carbs, but sometimes it shoots up to 60%. I'm losing 1-1.5lb/week. My macros would be the same if I was maintaining or gaining weight.

MSH2930

So interesting to hear everyone's situations and what they do. Thanks for sharing. Congrats to those doing so well and keep it up everyone!!

pinggolfer96

Stopped tracking to try and gain without the anxiety of tracking, and going off of weekly weigh ins and the mirror, but I've been tracking long enough to know an idea of how much I'm eating. Last time I tracked I was getting:
210 P
500 C
90F

I'm probably within that range everyday

MSH2930

I wish we had like buttons for posts.
I think I am soon going to stop tracking, I pretty much have an idea of how it works now.
And yes, I agree, it is far more telling to gauge how we look and feel as opposed to meeting protein, fat and carb requirements each day. As long as we are making conscious efforts to eat healthy (and work out as we intend) until it becomes second nature to us, then I think that is the bigger picture.

cwolfman13

I don't log so I don't know exactly what my macro breakdown is, nor does it really matter. Macros are great to be aware of and can help you balance out your diet if it's pretty out of whack but people do way too much hand wringing about something that really isn't tremendously important.

I've been maintaining for over 2.5 years, which isn't a fitness goal...fitness is a separate thing from weight management. I'm a cycling enthusiast and for the last few years I've primarily been participating in charity road rides and fun rides and dabbling in some cyclocross. My goal for 2016 is to start doing USAC sanctioned races as a cat5 and move to a cat 4 within the next couple of years. My long term goal is to move to at least a cat3 which will require more than participation and I will have to actually place...

avskk

Carbs 40%, protein 30%, fat 30%. I'm working on losing, and as things become easier I'll drop down to carbs 25%, protein 40%, fat 35%. It always takes me a while to ditch the salty carb cravings.

JanineAytekin

I am doing Ketogenic so my Macros are 75% fat 100g, 8% carbs 25g, 17% protein 50g. I feel absolutely amazing and being totally metabolically resistant with PCOS and Hypothyroidism, I am losing steadily with bodyweight exercises, yoga, walking, weight lifting and bicycling.

pichu318

Calories: 1200 to 1700. Depends on the day.
Protein: 100g+
Fat: 60g+
Carbs: Anything remaining

My ideal is to hit my protein and fat goals first and then worry about calories after I have met them in a day. I refuse to eat anything more than 1,700 calories. I can usually get away with 1,400 calories or so. Depends on the day.

Dreysander

Right now my macros are

1375 cal
100 + protein
45 + fat
the rest from carbs.

I'm still in fat loss. I try to stay around but under my calories and meet protein and fat. I usually exceed protein by about 5 grams and fat I usually hit or I'm under by a gram or two.

ndj1979

i go by grams and then set the percents as close as I can ..so .85 grams of protein per pound of body mass; .45 grams of fat, and the rest is carbs...that works out to be 50C/25P/25F

gaining right now....about four months into my bulk.

shrcpr

1370 calories + partial exercise calories

100+ grams of protein (the only reason I do this is because I find that I don't feel hungry with this amount of protein)

I don't pay attention to other macros

debtay123

1300 calories + I eat back half of exercise calories each day. Try for 40C, 30P, 30 fats- I have been losing slowly but steady on this plan

tomteboda

I'm 5'9" and have successfully lost 65 lbs over the last year. I spend approximately 90 minutes a day walking or hiking.

My calorie goal is 1650, and it seems to worth it to roughly 50% carbs, 30% fat, 20% protein eating while foods without powders or supplements. I have a hard time getting enough fiber if I cut cut down on the carbs.

dhimaan

2200-2600 calories with 180-210 grams of protein on workout days and on the low end during sedentary days.

Dakryn

I want to lose 30ish pounds... The only number I try to hit is my protein, and stay under the others... I don't freak out if I go over a bit.. It's a lifestyle change and some days just suck... And I only eat when I'm hungry... I eat back half of my exercise calories(set at 1300) and I usually log my strength training with 1 or 2 calories...

arditarose

I'm all over the place. My protein goal should be closer to 110 but I often eat 150+, my fat goal is .35 per pound of body weight, rest in carbs. I'm on a bulk at the moment with a 250 cal surplus.

MSH2930

BOY do I wish we had like buttons!!
Thanks, all, for all your info and insight and opinions..I am not even sure what my macros are..?? LOL..:p
I am def not going to fret as much over the numbers..try and get close, but not beat myself up so much if I am too low or too high on one or the other..

amusedmonkey

MSH2930 wrote: »

BOY do I wish we had like buttons!!
Thanks, all, for all your info and insight and opinions..I am not even sure what my macros are..?? LOL..:p
I am def not going to fret as much over the numbers..try and get close, but not beat myself up so much if I am too low or too high on one or the other..

Really you don't need to stress too much over macros. The main thing is to get enough protein to help minimize muscle loss if it doesn't stress you too much. Whatever helps make your diet easier to follow. I, for example, have managed to lose a lot of weight eating what is considered by many to be less than optimum protein and too many carb grams, but it's what works for me and makes dieting easier for me.

ndj1979

MSH2930 wrote: »

BOY do I wish we had like buttons!!
Thanks, all, for all your info and insight and opinions..I am not even sure what my macros are..?? LOL..:p
I am def not going to fret as much over the numbers..try and get close, but not beat myself up so much if I am too low or too high on one or the other..

here is a simple rule of thumb..

for straight weight loss macro adherence is not that important; however, keeping protein up will help you preserve muscle mass.

as you get leaner and care more about body recomp then macro adherence and a structured lifting regimen becomes very important…

MSH2930

amusedmonkey wrote: »

MSH2930 wrote: »

BOY do I wish we had like buttons!!
Thanks, all, for all your info and insight and opinions..I am not even sure what my macros are..?? LOL..:p
I am def not going to fret as much over the numbers..try and get close, but not beat myself up so much if I am too low or too high on one or the other..

Really you don't need to stress too much over macros. The main thing is to get enough protein to help minimize muscle loss if it doesn't stress you too much. Whatever helps make your diet easier to follow. I, for example, have managed to lose a lot of weight eating what is considered by many to be less than optimum protein and too many carb grams, but it's what works for me and makes dieting easier for me.

Agreed! We all need to find what works for us.

MSH2930

ndj1979 wrote: »

MSH2930 wrote: »

BOY do I wish we had like buttons!!
Thanks, all, for all your info and insight and opinions..I am not even sure what my macros are..?? LOL..:p
I am def not going to fret as much over the numbers..try and get close, but not beat myself up so much if I am too low or too high on one or the other..

here is a simple rule of thumb..

for straight weight loss macro adherence is not that important; however, keeping protein up will help you preserve muscle mass.

as you get leaner and care more about body recomp then macro adherence and a structured lifting regimen becomes very important…

Totally get it. Agreed. Hopefully I get there, closer to my goal, and will understand and be able to manage the macros then. Thanks for the advice!!

catharinamkotze

Fats 70%
Protein 20%
Carbs 10%