Protein, carb, fat percentages
flippy1234
Posts: 686 Member
Hi there,
I am trying to get the right balance of protein, carbs and fats, I'm about 130 lbs and trying to get rid of fat and add tone/muscle. Any thoughts on what a good macro ration should be for me?
Thank you.
I am trying to get the right balance of protein, carbs and fats, I'm about 130 lbs and trying to get rid of fat and add tone/muscle. Any thoughts on what a good macro ration should be for me?
Thank you.
0
Replies
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flippy1234 wrote: »Hi there,
I am trying to get the right balance of protein, carbs and fats, I'm about 130 lbs and trying to get rid of fat and add tone/muscle. Any thoughts on what a good macro ration should be for me?
Thank you.
Macro distribution is largely personal preference, it doesn't directly affect weight loss/gain,
Macros are for satiety (different people do better with different ratios) and health and fitness (the general recommendation I've seen here is 0.6-0.8g of protein per pound of your goal body weight, and 0.3g of fat per lb as a minimum).
Many of us used the MFP defaults, looked at the protein and fat goals as a minimum to be exceeded, and let carbs fall where they may.
The best way to go IMHO is to start studying your food log for trends - do the days you struggle with hunger have a macro that is high or low? What about days you stick to your goal easily?
I found over time that I did best with slightly higher protein combined with reaching my fiber goal. But that's just me!
Calories will decide if you lose weight, your workouts will decide if you add muscle. Good luck!6 -
I am in the same position and i do 40% protein and fats and then 20%carbs x2
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oconnor5922 wrote: »I am in the same position and i do 40% protein and fats and then 20%carbs x
That ratio would make me sad.
I second 0.6-0.8g of protein and 0.3-04g of fat per lb of bodyweight.
Sounds like you want to recomp, are you strength training OP?1 -
TavistockToad wrote: »oconnor5922 wrote: »I am in the same position and i do 40% protein and fats and then 20%carbs x
That ratio would make me sad.
I second 0.6-0.8g of protein and 0.3-04g of fat per lb of bodyweight.
Sounds like you want to recomp, are you strength training OP?
No I have just recently started getting into fitness and wasn’t sure about macros....just googled and tried to do it myself but not sure about it lol xTavistockToad wrote: »oconnor5922 wrote: »I am in the same position and i do 40% protein and fats and then 20%carbs x
That ratio would make me sad.
I second 0.6-0.8g of protein and 0.3-04g of fat per lb of bodyweight.
Sounds like you want to recomp, are you strength training OP?
0 -
oconnor5922 wrote: »TavistockToad wrote: »oconnor5922 wrote: »I am in the same position and i do 40% protein and fats and then 20%carbs x
That ratio would make me sad.
I second 0.6-0.8g of protein and 0.3-04g of fat per lb of bodyweight.
Sounds like you want to recomp, are you strength training OP?
No I have just recently started getting into fitness and wasn’t sure about macros....just googled and tried to do it myself but not sure about it lol xTavistockToad wrote: »oconnor5922 wrote: »I am in the same position and i do 40% protein and fats and then 20%carbs x
That ratio would make me sad.
I second 0.6-0.8g of protein and 0.3-04g of fat per lb of bodyweight.
Sounds like you want to recomp, are you strength training OP?
I was talking to the OP who started this thread, not you.
If youre happy with those macros then that's fine, but its probably an unneccessary amount of protein.3 -
flippy1234 wrote: »Hi there,
I am trying to get the right balance of protein, carbs and fats, I'm about 130 lbs and trying to get rid of fat and add tone/muscle. Any thoughts on what a good macro ration should be for me?
Thank you.
https://community.myfitnesspal.com/en/discussion/819055/setting-your-calorie-and-macro-targets/p10 -
TavistockToad wrote: »oconnor5922 wrote: »I am in the same position and i do 40% protein and fats and then 20%carbs x
That ratio would make me sad.
I second 0.6-0.8g of protein and 0.3-04g of fat per lb of bodyweight.
Sounds like you want to recomp, are you strength training OP?
I do a kickboxing workout which does incorporate strength training.
0 -
flippy1234 wrote: »TavistockToad wrote: »oconnor5922 wrote: »I am in the same position and i do 40% protein and fats and then 20%carbs x
That ratio would make me sad.
I second 0.6-0.8g of protein and 0.3-04g of fat per lb of bodyweight.
Sounds like you want to recomp, are you strength training OP?
I do a kickboxing workout which does incorporate strength training.
Look at recomp3 -
flippy1234 wrote: »TavistockToad wrote: »oconnor5922 wrote: »I am in the same position and i do 40% protein and fats and then 20%carbs x
That ratio would make me sad.
I second 0.6-0.8g of protein and 0.3-04g of fat per lb of bodyweight.
Sounds like you want to recomp, are you strength training OP?
I do a kickboxing workout which does incorporate strength training.TavistockToad wrote: »flippy1234 wrote: »TavistockToad wrote: »oconnor5922 wrote: »I am in the same position and i do 40% protein and fats and then 20%carbs x
That ratio would make me sad.
I second 0.6-0.8g of protein and 0.3-04g of fat per lb of bodyweight.
Sounds like you want to recomp, are you strength training OP?
I do a kickboxing workout which does incorporate strength training.
Look at recomp
https://community.myfitnesspal.com/en/discussion/10177803/recomposition-maintaining-weight-while-losing-fat/p11 -
flippy1234 wrote: »TavistockToad wrote: »oconnor5922 wrote: »I am in the same position and i do 40% protein and fats and then 20%carbs x
That ratio would make me sad.
I second 0.6-0.8g of protein and 0.3-04g of fat per lb of bodyweight.
Sounds like you want to recomp, are you strength training OP?
I do a kickboxing workout which does incorporate strength training.TavistockToad wrote: »flippy1234 wrote: »TavistockToad wrote: »oconnor5922 wrote: »I am in the same position and i do 40% protein and fats and then 20%carbs x
That ratio would make me sad.
I second 0.6-0.8g of protein and 0.3-04g of fat per lb of bodyweight.
Sounds like you want to recomp, are you strength training OP?
I do a kickboxing workout which does incorporate strength training.
Look at recomp
https://community.myfitnesspal.com/en/discussion/10177803/recomposition-maintaining-weight-while-losing-fat/p1
Thank you!1 -
flippy1234 wrote: »Hi there,
I am trying to get the right balance of protein, carbs and fats, I'm about 130 lbs and trying to get rid of fat and add tone/muscle. Any thoughts on what a good macro ration should be for me?
Thank you.
Nope. There are people here who do keto who are happy and successful on over 60 % fat, and vegans who are 60 % carbs. Macros are mostly for satiety, which is an individual preference.0
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