What Carb., Protein, Fat proportions % are working for you?

jazgal

I just changed my proportions to 50% carb, 30% protein and 20% fat with at least 25g of fiber and no more than 24g of sugar ... trying to tweek for best results ... I have an apple shape so my weght always falls around my middle section .. so hard to get rid of the belly and get a smaller waist .. have changed to soy silk lite ... milk just has too much sugar, even the nonfat ..

Would really like your imput ...

WomanofWorth

bump

JennLifts

17%fat, 50%carb, and 33% protein work for me. ...I love silk light too I also bumped my fiber to 35g I believe.

Mmmary212

I'm not professionally trained, but I've read a lot, and I'd suggest reducing those carbohydrates. You don't need nearly as much as "they" (not MFP per se, but the whole system, govt, health teachers, doctors, etc) say you do.

I'm at 10% carbs (but I never ever reach it) and my fat and protein are equal at 45%. ...and i've never felt better.

angel_eyes17

40 carb, 30 protein, 30 fat.

baisleac

I'm set to 40/30/30 (C/F/P), but I don't actually watch my fat, just saturated fat.

Buckeyt

Currently at 50 Protein, 30 carb 20 fat. I do that for the first month of P90X then go to 40/40/20. I find that 50% protein is hard for me to do for much longer than a month. IF I I'm lacking in energy then I bump the carbs a bit one day. Works good for me as I do mostly weight training with 2 days of cardio, if I were on a more cardio based program like Insanity, then the carb level would be up much more.

nyctraveler

Bump

elliecolorado

Right now I have it set t 40 carbs/40 protein/20 fat. I still struggle with carbs some days, but I get most of my carbs from fruit, so I don't worry to much about it. It can also be tough, at least for me to get that much protein, but I try and just stay as close to those percentages *kitten* possible.

bizco

I'm currently at 50/25/25 (carb, protein, fat) but I will soon decrease carb to 45% and increase protein to 30% as my strength-training picks up in the next couple of weeks. Most of my carbs come from fruits, veggies, oatmeal and quinoa. Only 2-3 slices of whole grain bread per week.

Newfiedan

40/30/30 and 30g or more of fiber a day. This is what my body works best off of from my experience.

NotAllWhoWanderAreLost

I'm not professionally trained, but I've read a lot, and I'd suggest reducing those carbohydrates. You don't need nearly as much as "they" (not MFP per se, but the whole system, govt, health teachers, doctors, etc) say you do.

I'm at 10% carbs (but I never ever reach it) and my fat and protein are equal at 45%. ...and i've never felt better.

Hi there MaryMary, not to be critical, but i've been trying to up my protein so i clicked over to check out your diary & percentage recommendations and i see a few problems: Even though your targets are set as you say, you are falling short of hitting those targets quite often (and many days are quite low in your net calories). Running yesterday's numbers your intake was actually 9.5% carbs, 28.6% protein and 61.9% fat.

To calculate:
each gram of carbs = 4 calories
each gram of protein = 4 calories
each gram of fat = 9 calories

take each of your grams consumed at the end of your day and multiply them by the corresponding value (4 or 9) to get the # of calories consumed for each macro. Then add those up: they should be roughly equivalent to your calorie total (will be off a bit due to rounding of the gram values). Then take the (CALORIES per macro * 100) and divide that by the total calories eaten to determine your ACTUAL intake ratios for the day. ... I ran numbers on one of your other days as well and the numbers came up 16% c, 25% p, and 59% f ....

I hope you take this as helpful information and not ill-intentioned criticism. I would have sent it as a personal note but i thought others could benefit from the calculations as well

shreddingit

45%carbs
30% protein
25% fat


milk is better for weightloss than soy milk
soy milk makes women big in the middle...

JennLifts

I'm not professionally trained, but I've read a lot, and I'd suggest reducing those carbohydrates. You don't need nearly as much as "they" (not MFP per se, but the whole system, govt, health teachers, doctors, etc) say you do.

I'm at 10% carbs (but I never ever reach it) and my fat and protein are equal at 45%. ...and i've never felt better.

Hi there, not to be critical, but i've been trying to up my protein so i clicked over to check out your diary and i see a few problems: Even though your targets are set as you say, you are falling short of hitting those targets quite often (and many days are quite low in your net calories). Running yesterday's numbers your intake was actually 9.5% carbs, 28.6% protein and 61.9% fat.

To calculate:
each gram of carbs = 4 calories
each gram of protein = 4 calories
each gram of fat = 9 calories

take each of your grams consumed at the end of your day and multiply them by the corresponding value (4 or 9) to get the # of calories consumed for each macro. Then add those up: they should be roughly equivalent to your calorie total (will be off a bit due to rounding of the gram values). Then take the (CALORIES per macro * 100) and divide that by the total calories eaten to determine your ACTUAL intake ratios for the day. ... I ran numbers on one of your other days as well and the numbers came up 16% c, 25% p, and 59% f ....

I hope you take this as helpful information and not ill-intentioned criticism. I would have sent it as a personal note but i thought others could benefit from the calculations as well

like!!

jazgal

this is turning out to be interesting .. thank you ... just read an article suggesting apple shapes try 50% complex carbs with no potatoes .. 35$ lean protein with very little or no red meat .. and 15% "good" fat ... also recommended coconut oil when cooking ...

jenomaha

45/35/20 (c/p/f/). I used to do the 40/30/30 but I teach at least 6-7 cardio classes a week and run on top of that, so I need the extra carbs Working for me!

NotAllWhoWanderAreLost

I am not the one doing 10% carbs .... please read my post before commenting .. than you ...

sorry, i didnt mean to imply that i was replying to you, the original poster,... i was trying to reply to MaryMary who was giving that advice... i will try to go back and edit that post for clarity. :flowerforyou:

Meganne1982

I do 10% carbs. And I do 30% protein and 60% fat. Let the judgement commence! LOL. Really, I support people doing whatever makes them feel good. This ratio has changed my life. I hope for all to find nutrition ratios that make them feel as good as mine make me feel.

And for those who may needlessly worry about mine, don't, my blood work is great

natskedat

50% carb, 30% protein and 20% fat

I'm a personal trainer and that's my intake exactly. It's great! You don't burn muscle for energy because your muscles have enough energy from your carbohydrates. You have enough protein to build the muscle you're earning when you work out. And, after you build that muscle, your body becomes more efficient at consuming your unwanted fat.

The key is to make sure you're getting enough calories every day.

Best of luck to you!

sctaylor74

Thats awesome! Im new to this, and I find it a little confusing because one doctor will tell me one thing about carbs while another says something totally different. I may have to try your approach.

Naomi91

I am not the one doing 10% carbs .... please read my post before commenting .. than you ...

yea she wasnt talking to you... please do not be so rude... thank you...

SUZANNEGAY

If you haven't changed anything, how do you know what percentages mfp is measuring? How do you change your percentages? Do you know what percentages are recommended?

TrainerRobin

50% carb, 30% protein and 20% fat

I'm a personal trainer and that's my intake exactly. It's great! You don't burn muscle for energy because your muscles have enough energy from your carbohydrates. You have enough protein to build the muscle you're earning when you work out. And, after you build that muscle, your body becomes more efficient at consuming your unwanted fat.

The key is to make sure you're getting enough calories every day.

Best of luck to you!

That's about where I fall too, although I may vary anywhere within the range established by the Cooper Institute (Fat: 20% to 35%, Protein 10% to 35%, and Carbs 45% to 65%), depending on my activity, goals and just "life." It's worked great for me in terms of losing a significant number of pounds and MORE importantly, really dropping my body fat percentage and increasing my lean muscle mass. And for many of my clients. Find your own healthy sweet spot and go for it!

jazgal

Hi .. and welcome aboard .. nice folks here ...

To customize your nutrition goals, click on the "My Home" tab, then click on "Goals", then "Change Goals". Choose the "Custom" option, and you'll be taken to a page where you can set your goals to whatever values you'd like.

javarushed

I'm currently trying to limit my carbs to at least 70g or so a day and working towards below 50 net carbs a day. The Ketosis Diet is very interesting to me and it recommends following a 5% Carb, 30% Protein and 65% Fat ratio. At the moment I'm doing the South Beach diet (Don't really have to track anything, even Calories for the most part) and I'm loving the results. I'm no way close to being any kind of expert, so I'll just provide the link below, which provides useful information about the Ketosis Diet.

http://forum.bodybuilding.com/showthread.php?t=132598293

wildon883r

I just count calories and nothing else. I figure if you eat healthy then the numbers game doesn't really matter at all. Weight loss isn't rocket science.

christy_frank

I'm not professionally trained, but I've read a lot, and I'd suggest reducing those carbohydrates. You don't need nearly as much as "they" (not MFP per se, but the whole system, govt, health teachers, doctors, etc) say you do.

I'm at 10% carbs (but I never ever reach it) and my fat and protein are equal at 45%. ...and i've never felt better.

But you look really angry..... and constipated. LMAO. Sorry - this was just too funny. I am glad this works for you but WOW - there are good carbs.

pkpzp228

During a cutting phase I shoot for 50/30/20 (p/c/f) for maintenance 40/40/20. Straight out of p90x although this is a ratio that I adopted long before p90x. In general i wouldn't go over 60% carbs or below 20% fat, but tinker with it, the more you know about how each macronutrient effects you the more effectively you'll be able to optimize both your weight loss and performance.

ebgbjo

40(carbs)/40(protein)/20(fat)

Goal_Seeker_1988

bump

Cindi_Jo

Interesting info here! I had to go and check where I had mine set!