carb/protein/fat ratios for maintenance/toning?

Huffdogg

I have asked this and researched it in several different places, but don't seem to be able to get a good answer. If I am done worrying about "losing weight" and am shifting into a mode where I am more concerned with maintaining my current rough size and simply toning my core and working on muscle definition, what ratios should I be shooting for with my 3 main categories?

SassyStef

http://www.freedieting.com/tools/nutrient_calculator.htm

this site is really helpful for me, but it all depends on what your body runs the best on. The ratios are just a guesstimate so find the % that work best for you.

Right now I am working on a 20% carb 40% fat 40% protein

so you just have to pic your numbers a go with it

omnisis

I wonder the same thing. I think it depends in part on your "sensitivity" to carbs. Some people just seem to "get away" with eating more carbs than anything else. I've actually been quite surprised at my ratios on MFP since they are higher than I've had in the past. I think 40/30/30 (C/P/F) is often touted as "ideal" and the "zone diet" is even based on it. 50/20/30 is another popular ratio that matches up with the "mediterranean diet". Most "healthy" diets don't recommend less than 20% fat or more than 50% carbs. If you aren't inclined to be a "low-carber" from here on out I think 40-30-30 is probably your best bet.

Honestly I would play around with it a bit and see what works both for your metabolism and your lifestyle. Differences in hormones and metabolism make it hard to make hard and fast rules for all ppl but I can say that for me eating as close to a "balanced" diet as possible while cutting out sugar, saturated fat and almost all processed foods has been more important than the exact ratios.

bizco

A well-balanced diet works for whatever mode you're in, be it weight loss or maintenance.

Carbs 40-50%, Protein 25-35%, Fat 20-30%.

The majority of carbs should come from fruit, vegetables and whole grains. Continue to eat nutritious foods, avoid processed foods, limit refined sugars, limit saturated fat, avoid trans fat.

Huffdogg

Thanks for all the responses, everyone! Right now I'm shooting for a 50/30/20 mix, and honestly the toughest part for me has been getting my protein anywhere in range without blowing my sodium and fat through the roof. Carbs are pretty much all coming from fruits and vegetables, with a little long grain rice, and I'm shooting for 35g of dietary fiber a day. On top of all of this stuff I'm trying to keep my sodium in the 1500 mg/day range. I know I'm into the part of this process where results are going to come slow and I need to be patient, but you hear so many different things from so many different places that it's hard to know what to listen to.

michelleion

I was wondering this too, as I am in the same boat - I altered my goals to 40/30/30 (C/P/F) today - will see how it goes!

spiritcrusher

I eat 40/40/20 (Proteins/Fats/Carbs) to bulk on muscle.

In order for you to maintain your muscle mass, you need to provide your body enough energy sources so that it does not burn away muscle tissue for energy, so I'd keep carb intake at good levels.

But there's some contradiction in your post.

You say you want to put on muscle mass but you also say you want to maintain it.

If you want to put on muscle mass, you need to up your calories and up your protein intake.

Toning is a word that has no real meaning, if you want to cut body fat so you can see your muscle cuts more then you need to cut body fat by reducing calories and implementing other things into your daily routine like HIIT.

So what is it that you want to do?

Huffdogg

I never said anything about building muscle mass, mostly because I have no interest in building muscle mass

I want to work on definition, (same as toning, one could say), meaning I want to continue trimming off the last remaining strongholds of stubborn fat without losing current muscle tone, but am not in a full blown "weight loss" mode. I'm comfortable with where I'm at on the scale, and am walking the fine line between incremental small-scale fat loss and straight "maintenance."

seckler

I never said anything about building muscle mass, mostly because I have no interest in building muscle mass

I want to work on definition, (same as toning, one could say), meaning I want to continue trimming off the last remaining strongholds of stubborn fat without losing current muscle tone, but am not in a full blown "weight loss" mode. I'm comfortable with where I'm at on the scale, and am walking the fine line between incremental small-scale fat loss and straight "maintenance."

This is where I'm at too. The number on the scale is fine so I went to maintenance calories with 40 c 30 p 30 f but still find that I am always trying to eat more protein than carbs. Good luck finding what works for your body!

Huffdogg

As of today I'm switching to 40/30/30 c/p/f. I'll test that out for awhile. I was always scrambling to try to cram carbs into my menu. Seems easier to just go with what my body is telling me and make the ratios match the reality

Just hoping that I'm making a wise choice.

soniak78

bump