Carbs, Fat and Protein..?

sara_bear84

I am currently using the values set by MFP for my carbs, protein and fat. The protein seems really low and I go over most days. Does anyone use a different ratio that is working for them?

joehempel

I just leave it. I know what I need and don't go by the numbers here. That's for everything, calories, carbs, protein, sugars, fat...everything.

You can manually change those numbers if you need to though....I just haven't done it.

sara_m83

Yes, a lot of people find the carbs high and protein low. I use a 40/30/30 for carbs/fat/protein. I think it depends on what kind of exercise you do.

shanice_22

I've changed them so many times this week as I'm trying to find a good balance and was thinking maybe I should lower my carbs and up my protein to help weight loss. But now I've changed the percentages to 50/25/25 for carbs, protein and fat but I'm just going to keep eating healthy and if I go over then I go over, it won't be the end up of the world. My main focus has been on my calories more than everything else anyway.

jayb0ne

Mine are a bit erratic at the moment. I'm concentrating on calorie deficit for now and mostly ignoring the nutrient split until I start my weights training routine next week. Then I'll need to concentrate more on nutrition to feed my body what it needs for the increased activity level.

With a solid strength training routine (which really helps increase lean mass and reduce fat), I'd look to be going with a 3rds split between protein, carbs and fats and a further 3rds split of the fats between saturated, mono and poly.

It's important to note that the split isn't a direct gram split but rather a focus on the calorific value of the different nutrients. Carbs and protein offer 4 calories per gram where fats offer 9 calories per gram. So as an example, on a 1500 calorie diet, it would break down as 500 calories each from protein/carb/fat which becomes 125g protein, 125g carb and around 56g fat (split into about 18.5g each of sat/mono/poly).

Of course getting this exactly right and maintaining a healthy diet of good foods is virtually impossible but it's a pretty good guide.

Whatever works best for you though...

jkuhn71

I've been using a weight loss program through my gym, which I started in early March. My nutrition coach set my percentages at 50/25/25 and that's worked really well for me - so that's what I've stayed at and still continue to use.

Like a lot of other things where diet/exercise are concerned - I think what works for some doesn't work for others. I know lots of people who have done great with low carb diets...but they definitely are NOT for me. You might just need to play around with it a little until you find what feels best to you. And like joehempel said, you can adjust the percentages manually to fit your needs.

Good luck! :flowerforyou: