Fat/Protein/Carbs....What's Your Macronutrient Ratio?

z1ng

70C/20P/10F

gonebeast

I'm on 1800-2000, 30 carbs, 35 protein, 35 fats.

Sunny_Bunny_

erickirb wrote: »

Mine is 45% calories from carbs, 35% from protein, and 20% from fat on a 1200 calorie diet.

SW 293
CW 269
GW 160

On 1200 cals/day only 20% from fat will not be enough. Fat is important, much more than carbs, it is needed for vitamin absorption, healthy hair, nails, skin, digestive tract, etc.... fat will not make you fat, only a caloric surplus will. I would suggest a minimum of 0.35grams per lb of goal weight s that would be 56 grams.

I would also argue that you should be eating more than 1200 calories to lose weight.

Eric, can you point me to a resource to learn more about higher fat ratios (keywords I could google would be great)? I am interested because I have been wondering why I've gone over my fat macros and am still losing weight quickly. Probably helps that the fats are from nuts and seeds, linseed oil, etc.

tia,

Lisa

If it fits your macros (IIFYM) calculators.

Look into ketogenic diet. It's been amazing for me in just a few days already. I never feel hungry.

Sunny_Bunny_

On a ketogenic diet 3 days now. Generally low carb before that due generally being supportive of my type 1 daughter.
But now mine is 1582 calories. 5% carb. 15% protein. 80% fat. I haven't been able to eat enough calories or fat so far to reach those goals and today I went over on protein by 6%...

SW164
CW159
GW130

Unknown

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JPW1990

5C/75F/20P

shannonbrewelch

I would like to keep my goal at carbs 50%, protein 30%, and fat 20%. But usually on the daily I am at 30-40% fat, 20% protein and 40% carbs.

SW 175
CW 155
GW 140

moltobella

I found my body reacts best to 25% carb, 35% protein, 40% fat. I'm a strict vegetarian.

sw 205
cw 158
gw 135

charliebartlam

i'm on a low carb diet for my pcos. Im on 65% fat, 25% protein and 15% carbs with 1400 kcal a day x

ShowKitten

Low carb works best for me.

1500 cals 20% carbs 50% fat and 30% protein

LATeagno

20% carb, 40% protein, 40% fat. I eat lower carb and higher fat because I have PCOS.

noclady1995

40% carb, 40 protein, and 20 fat.

fishgutzy

15-20% Carbs, 25% Protein, 50-55% fat.
If don't keep carbs low my LDL goes up, HDL goes down, and triglycerides go up. And if I let carbs get to 45% then my A1C starts to nudge up. Not a T2 yet and want to keep it that way.
Carbs also increase bloat. So I have to keep that in check. I am by no means perfect on this front either. But that is how I found out what effects carbs have on me.

MsHulkMN

I have NO IDEA! I just watch my fat intake and sugar intake and BOOM! I'm losing weight and inches everywhere while eating between 1300-1700 calories a day...

Jtw333

2300 cals...45P...35C....20F...

970Mikaela1

30 protein 30 carbs 30 day 10 alcohol.

Talan79

30P--30F-40C, 1650 calories. Doing a recomp.

nkenn84

My macros are 55%carbs, 30% fat and 15% protein but I ALWAYS aim for higher protein as it helps build lean muscle and burn fat and helps me get through my day feeling fuller longer!