Protein vs Fat vs Carbs

foodmom

Hello, how do I figure out the ideal percentages for carbs, fats and proteins for my meals. I do eat a modified gluten free diet but other than that do like to eat all food groups. I set up 25% carbs, 30% fat and 45% protein. I need to lose 15 pounds!

janejellyroll

Weight loss will come from a calorie deficit. With macros, you want to ensure you're getting enough protein and fat but other than that it is just personal preferences.

foodmom

Thanks

deannalfisher

what is your calorie goal? i would hypotesize that 45% protein may be too high for many people (on 1200cal that is 135g of protein - which is what i eat on a daily basis with a calorie goal of 2700cal)

Maxxitt

40 carb, 30 and 30 for protein and fat works for me - I actually set my protein goal as .8 x goal weight and that worked out to that percentage split more or less.

MikePTY

For most people, the MFP standard macro allocation is fine. (50-30-20). I've customized mine to 40 carbs -35 fat-25 protein because it works a bit better for me. 45% protein is excessive and I think going to be difficult to hit in a diet that doesn't involve a lot of protein shakes.

wyeth84

I also have a 30% carbs 35% protein 35% fat and i almost never hit my protein goal. I don't do shakes, I watch my sodium and processed food in general and it get's challenging some days LOL

kshama2001

foodmom wrote: »

Hello, how do I figure out the ideal percentages for carbs, fats and proteins for my meals. I do eat a modified gluten free diet but other than that do like to eat all food groups. I set up 25% carbs, 30% fat and 45% protein. I need to lose 15 pounds!

As others have said, 45% protein is unnecessarily high.

What weekly weight loss goal did you choose?

cwolfman13

foodmom wrote: »

Hello, how do I figure out the ideal percentages for carbs, fats and proteins for my meals. I do eat a modified gluten free diet but other than that do like to eat all food groups. I set up 25% carbs, 30% fat and 45% protein. I need to lose 15 pounds!

There is no "ideal"...macro ratios are very individual. A bodybuilder is going to have a different ideal macro ratio than say a marathon runner.

Weight management comes down to calories, not your macro ratio. I would say that your protein target is excessively high.

AnnPT77

Agree with the idea that the MFP defaults are fine for most people, and that satiation/preference has a big role when it comes to weight loss.

If you want a MFP-centric way of looking at macros in grams rather than percentages, this thread might be interesting:

https://community.myfitnesspal.com/en/discussion/819055/setting-your-calorie-and-macro-targets/

and this article, from a source generally recognized as careful about the science, talks about protein specifically:

https://examine.com/nutrition/how-much-protein-do-you-need/

Libby81

janejellyroll wrote: »

Weight loss will come from a calorie deficit. With macros, you want to ensure you're getting enough protein and fat but other than that it is just personal preferences.

This ^^. The calorie deficit is the most important thing in weight loss, it does not really matter how that is created. Make sure you get enough protein and let the rest fall as they may within your calorie target

psychod787

Libby81 wrote: »

janejellyroll wrote: »

Weight loss will come from a calorie deficit. With macros, you want to ensure you're getting enough protein and fat but other than that it is just personal preferences.

This ^^. The calorie deficit is the most important thing in weight loss, it does not really matter how that is created. Make sure you get enough protein and let the rest fall as they may within your calorie target

Was going to say this. Maybe set a protein minimum and carba and fats fall where they may. It also depends on your goals and activity level. If you are cutting, there is some evidence that 1 gram per pound of lean body mass. If you are bulking 0.6 is enough. Also depends on your age. The older and elderly may not be able to digest and absorb protein as well.

foodmom

Thank you everyone for your advice😃.

Psychgrrl

Maxxitt wrote: »

40 carb, 30 and 30 for protein and fat works for me - I actually set my protein goal as .8 x goal weight and that worked out to that percentage split more or less.

Me, too! That’s my split. Works well for me.