Macros - what's yours and why?

eso2012

Ok, I am ready to move from calories counting to better manage my macro!

Protein/Carbs/Fat. What's yours and why?

I am at maintenance and want to move on to better sculpt the muscles and remove more fat (so I can see the muscles!).
Thanks

970Mikaela1

30% carbs 35 %fat and protein. My actuals are about 30% carbs and protein and 40 % fat. I've read that you want about 1 gram of protein per lb of lean mass and .5 grams of fat per lb of lean mass. T hen the rest can be carbs. Search for the group Eat Train Progress for better reasoning.

eso2012

30% carbs 35 %fat and protein. My actuals are about 30% carbs and protein and 40 % fat. I've read that you want about 1 gram of protein per lb of lean mass and .5 grams of fat per lb of lean mass. T hen the rest can be carbs. Search for the group Eat Train Progress for better reasoning.

Thanks!

erickirb

Set your protein to 0.8 grams per lb of body weight and fat to 0.35 grams/lb of body weight, both should be seen as minimums, fill in the rest with carbs, and use that goal as a maximum.

So, if you eat 1600 cals/day you should set your:
Protein to 92 grams (0.8*115) = 23% (92*4/1600) so set at 25%,
Fat to 40 grams (0.35*115) = 22.5% (40*9/1600) so set at 25%
Carbs would be the remaining 50% so 200grams.

So your macros could be 50/25/25, but carbs should be a max with both fat and protein as a min. This is assuming a body weight of 115 lbs and a diet of 1600 cal/day.

If you only ate 1200 cals/day it would be 31% (92*4/1200) Protein; 30% (40*9/1200) Fat, and 40% carbs or 120 grams max

970Mikaela1

http://www.myfitnesspal.com/topics/show/833026-important-posts-to-read

Orion782

40% Protein
30% Fat
30% Carbs

Why? Because it gets me shredded and keeps me that way!!!

UpEarly

50% carbs/ 35% fat/ 15% protein.

It's the ratio where I feel my best physically and have the most energy. I know it's currently the trend to eat more protein, but going to 25-30% protein made me feel wretched.

At my TDEE, I still usually get 80-100g of protein, which is plenty for a woman of my age and activity level.

eso2012

Thanks all. I need to do some calculations and experiment from there.

YorriaRaine

I am at 50% carbs, 30% fat, 20% protein, but I treat the protein as min, not a max. I've been happy with it so far.