Carbs v Fats v Protein

Reevsie123

Hi,
Although I am now at my target weight, I am still a little confused by the wagon wheel graph on the MFP app.
I do mainly cardio, I run 4 times a week normally about 10k each run and do weights twice a week for about 40 mins. My question is what % of a regular healthy diet should be carbs / protein / fat. Looking back my normal diet is about 50 / 25 /25 is this ok or should I be raising or lowering any of these figures, saturated fat, trans fat & cholesterol are all well below target
Thanks for taking the time to assist me, tried searching in vain for this topic. I apologise if it's been asked a million times before

yarwell

50/25/25 is a bit more protein than the current generalist guidelines for Americans which I think are more like 55/20/25.

However there's nothing that accurate about any of this (hence the search in vain) so your numbers look fine.

usmcmp

Mine is 35/40/25, I've also set mine at 40/40/20 and a variety of other combinations. Ultimately you need to find what works for you. I prefer higher protein.

kgeyser

Macro targets are more about body composition and training goals than weight loss. I have mine set at 40/30/30. I wanted more protein because I'm trying to preserve lean body mass as I lose, I'm doing resistance training, and I feel better when I eat more protein. So the calories are for losing the weight and the macros are for how I want my body to look when the weight comes off.

Since you are already at your target weight, you could tailor your macros to your personal goals. I am not the person to advise you on this, other people here would be better at making recommendations for the ratios, but it all depends on what you want to do, whether it's improve your running stats, or burn fat to show more muscle definition, or just maintain and fuel your workouts properly.

toddis

Generally it's a good idea to figure protein and then estimate fat, and leave the rest to carbs.
Try it for a few weeks and adjust the ratio of fat and carbs.

cwolfman13

There is no correct answer, macros are a pretty personalized thing. Personally I shoot for around .80 - 1 gram of protein per LBM and around 30% of my calories from fat and the rest is made up by carbs. In maintenance this comes out to around 50/20/30...really though, it's not hugely important unless you're looking to be a competitive athlete or get up on stage as a body builder or something...just eat a well balanced diet that is rich in nutrition and you'll be just fine. Your numbers look fine.

takumaku

I would suggest looking at the calculator over at IIFYM. We are all unique, so you will need to find something which works for you.

Reevsie123

Thank you everybody, looks like I am not far off, your advise is much appreciated.