Could you help me with my daily percentages? :)

emkayelle91

I am having trouble finding what percentages I should do for my Carbs, Protien, and Fat (Macros I guess? lol) I am interested in going Keto, but I am unable to start that until I am done breastfeeding my son. So in the mean time I'm not sure what to set my percentages at. I felt like what MFP picked for me wasn't exactly what I wanted, so I was hoping for some guidance?
I have quite a bit to lose, and obviously my main goal is to lose fat and not muscle...so any recommendations on how I should set my percentages would be great

MinnieInMaine

Might be best to check with your doctor since you're still breastfeeding. Once you're done with that, you can try the standard 40/30/30 breakdown (protein/carb/fat).

thevoice1973

I have found the MFP defaults are a little high in carbs. A lot of rather active folk maintain a 40/30/30 proportion (P/C/F) although I personally keep a 35/35/30 ratio (P/C/F) and it has worked well for me. To keep muscle, you need to intake a decent amount of good quality protein and keep your muscles active (not heavy lifting, as it's pretty pointless if you're in a calorie deficit situation, as nothing grows except impatience, without enough calories).

If you're breastfeeding though, you might consider that your diet affects the quality of your milk, so it's not necessarily the best time to go into a calorie deficit. Personally, I would recommend just a little more protein, as you are losing some to milk production. And keep in mind that 30% fats does suppose good quality fats (stick to monounsaturated fats and polyunsaturated fats and stay away from saturated fats and trans fats)!

There is no perfect ratio for everyone; but the 40/30/30 has been around for a while and is well documented and tolerated.

emkayelle91

Thank you!