Macro ratios

angelecote962
angelecote962 Posts: 1 Member
edited November 2024 in Health and Weight Loss
How can I figure out which percentages to go with for each of the macronutrients? My goal is to cut fat, I work out about 5 times per week and have quite a bit of lean muscle mass. I don't know my actual body fat % but I'm 5"4 and 124lbs. I just started logging my meals the last few days and right now I'm doing 30% protein 30% fat and 40% carbs. Not sure if I should adjust carbs or fats or leave it this way. I would appreciate any advice you have. Thanks! :)

Replies

  • nvmomketo
    nvmomketo Posts: 12,019 Member
    Do whatever works best for you. Some go low carb or low fat to address health issues. I eat 5% carbs and about 75% fats. The range of what works can be very wide.
  • kshama2001
    kshama2001 Posts: 28,055 Member
    I like around 30% protein 30% fat and 40% carbs as well. I have vegan friends who are quite happy on more carbs and less protein.

    Macros are important for satiety, which is highly individual. Do what works best for you to create a sustainable calorie deficit.
  • KimiAR
    KimiAR Posts: 117 Member
    Same question: following. :)
  • Goober1142
    Goober1142 Posts: 219 Member
    Have you checked out Lou Schuler's Lean Muscle Diet book? He has the formula regarding macros. I'm maintaining 108 on 108 grams protein, 121 grams carbs and 60 grams fat. Works out to about 1300 calories. I'm very short, 59 years old and lift heavy weights three times weekly. Not much cardio. You can get his books used on Amazon, highly recommended.
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