What is the best Calorie Breakdown?

degobah
degobah Posts: 55 Member
edited October 3 in Health and Weight Loss
What have you heard is the best calorie breakdown for burning fat while building muscle?

Protein %
Carb %
Fat %

... Also curious what is the best cal breakdown before a workout, and then after.

Replies

  • mabug01
    mabug01 Posts: 1,273 Member
    I've heard 60% carb, 20% protein, 20% fat. That would be at all meals, so after a workout, too.
  • vsetter
    vsetter Posts: 558 Member
    For building muscle, I have heard 40% carb, 30% fat, 30% protein. Without the high protein, you will lose muscle (if you are also cutting calories for weight loss).
  • Awkward30
    Awkward30 Posts: 1,927 Member
    Most people say you should have at least a gram of protein for each pound of lean body weight. For me this ends up around 30% people all have their own opinions about carbs, but I think 40% carbs 30% fat 30% protein or something close to that is a pretty common setup
  • jazzybean1
    jazzybean1 Posts: 113
    post workout recovery is usually a 4:1 ratio for optimal results....4 grams carbs to 1 gram protein. They are higher carb to replace the glycogen stores you have burnt during your workout which will in turn give you the energy you need the next day. It's a different ratio than your normal meals during the day to aid in recovery. IE: an activia yogurt has 16 grams carbs and 4 grams protein.... As for other meals, everyone is different...I eat probably 20% fat, 30% carb & 50 % protein because that works best for me. Some people do higher carb...
  • meggers123
    meggers123 Posts: 711 Member
    I recently set mine to 40-30-30 (the 40 being Carbs)... still need to see how it works out. Protein should be about there for building muscles.
  • shydaisi
    shydaisi Posts: 788 Member
    What are you taking a percentage of? If my caloric goal is 1,600, what would my carb/protein/fat goals be if I were to do a 30/50/20 spread?
  • vsetter
    vsetter Posts: 558 Member
    What are you taking a percentage of? If my caloric goal is 1,600, what would my carb/protein/fat goals be if I were to do a 30/50/20 spread?

    You can have mfp figure it out for you. To change your goals, click goals (from the home page), change goals, and then custom. You can manipulate the macronutrient percentages there.
  • Acg67
    Acg67 Posts: 12,142 Member
    none of the above, the body doesn't see ratios, shoot for a MINIMUM of around 1g of pro per lb of lean body mass and .3ish g of fat per lb of body weight, fill in the rest of the cals as you see fit
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