ratios

almx00

I'm 150 lbs,5'6,18 yr old female. Calorie intake :1200. Ratios : 40c,40p,20 f. My macros end up at 120 carbs,120 protein and 27g fat. I workout 6-7x a week (30 mins cardio,30-45 mins lifting). Is this a good plan for fat loss and muscle gain? Is 40,30,30 a better ratio? Thank u

lesteidel

I, personally, think the whole ratio thing is skewed.

Two cups of spring mix and spinach,
Carrots,
A tablespoon of feta cheese,
And 2 tbsps of salad dressing is 98% fat.

Do I think that's an unhealthy meal? Nope.

Do I think that would cause me to not lose fat or gain muscle? Nah.

I think, for the majority of people on here, worrying about macros just causes something else to worry about. As long as you are eating nutritious, healthy meals, I wouldn't worry about it too much.

BackInTheSaddle13

I actually changed mine. I upped my fats and carbs and lowered my protein. When I talk about fats I mean nuts/avocados/seeds. I notice with the extra fat my appetite doesn't rear it's head like it did before. I did try a higher protein route and I felt drained and crabby.

I think there really is no one size fits all. Whatever makes your body sing is what you need to do. If your goal is weight loss obviously a deficit is what you're going to need.

terbusha

40/40/20 is fine for weight loss as long as your calorie intake is appropriate. That's the ratio that my wife uses and she has been able to lose weight pretty efficiently at 1400 calories/day. I would go any lower than 1200 calories though, and if you can eat more and lose weight, do it. It'll give you more room down the road to make adjustments if you hit a plateau.

It's good to mix in cardio with strength training. It helps to keep your body guessing. Be sure to do it with intensity though. Don't go easy, push it.

Sounds like you've got a good plan. Here to help if you need it.

Allan