We are pleased to announce that as of March 4, 2025, an updated Rich Text Editor has been introduced in the MyFitnessPal Community. To learn more about the changes, please click here. We look forward to sharing this new feature with you!

40/30/30 or 40/40/20 for fat loss?

Sarah0866
Sarah0866 Posts: 291 Member
edited October 2024 in Food and Nutrition
Trying to lost the last 5 lbs and wondered what seems to work best for people out there. 40/30/30 protein/carbs/fat, or 40/40/20? Thanks :)

Replies

  • MyCoachNYLA
    MyCoachNYLA Posts: 158 Member
    40/30/30
  • bzmom
    bzmom Posts: 1,332 Member
    bump
  • MyCoachNYLA
    MyCoachNYLA Posts: 158 Member
    P.S. 50/30/20 is also for excellerated fat loss FYI - but can be hardcore for most.
  • Sarah0866
    Sarah0866 Posts: 291 Member
    50/30/20 is doable for me, as I incorporate protein into 5-6 meals a day, but would you recommend that over 40/30/30, specifically if you're looking to retain as much lean mass as possible while cutting fat?
  • laursey
    laursey Posts: 307
    bump!
  • FabCheeky
    FabCheeky Posts: 311
    I've been doing pretty well with 50 to 55% fat, 30% protein, 20 to 15 % carbs. My carbs all come from veggies, the occasional piece of fruit, nuts and a drizzle of honey here and there.
  • MyCoachNYLA
    MyCoachNYLA Posts: 158 Member
    50/30/20 is doable for me, as I incorporate protein into 5-6 meals a day, but would you recommend that over 40/30/30, specifically if you're looking to retain as much lean mass as possible while cutting fat?

    yes.

    I actually stripped 8 pounds of fat off in 3 weeks with a 6 day a week training program (rigorous) and spared no lean mass with that ratio, but again, hardcore relative to energy levels etc. It's not something I would stay with for long term but just as a tool to get the last 5-10 pounds off that are stubborn for most.
  • PB67
    PB67 Posts: 376
    Setting up your diet based on percentages can be problematic.

    http://www.bodyrecomposition.com/fat-loss/diet-percentages-part-2.html

    Instead, you should set your calories, protein, and minimum EFA goals (in grams) then fill in the rest however you like.
  • RunConquerCelebrate
    RunConquerCelebrate Posts: 956 Member
    Setting up your diet based on percentages can be problematic.

    http://www.bodyrecomposition.com/fat-loss/diet-percentages-part-2.html

    Instead, you should set your calories, protein, and minimum EFA goals (in grams) then fill in the rest however you like.

    I am curious on what this means I have heard that before
  • Sarah0866
    Sarah0866 Posts: 291 Member

    I am curious on what this means I have heard that before


    ditto
  • PB67
    PB67 Posts: 376
    Did you read the article?
  • DixiedoesMFP
    DixiedoesMFP Posts: 935 Member
    It essentially means that you need to aim for a certain amount of, for example, protein based on what your body needs (such as 1 gram for every pound of body weight) rather than as a certain percentage of your total caloric intake. If you are only eating 1200 calories a day, and 40% of that is "supposed to be" protein, you may still be deficient (or over) in protein based on what your body actually needs.
This discussion has been closed.

Categories