clean eater macronutrients

CoderGal

For those people trying to eat real, unprocessed food, what are your macro nutrient ratios?

SergeantSunshine_reused

why would it be any different for those who don't eat clean?

Ratios/percentages are pointless

1g pr lb of lean body mass in protein
.35x body weight for g of fat
fill in the rest with whatever

christinehetz80

I am trying to do 40/30/30 . Seems to not be that hard just takes a bit of extra planning. Meeting with a nutritionist next Friday though to discuss if that is the proper ratio for me when I start training for my half.

christinehetz80

why would it be any different for those who don't eat clean?

Ratios/percentages are pointless

1g pr lb of lean body mass in protein
.35x body weight for g of fat
fill in the rest with whatever

I'm so very curious about this cause I've seen you post it, but I really don't understand it. I assume I would need to know my lean body mass which I don't.

ShannonMpls

My "goal" is 40/30/30. But usually I eat 40% fat and I aim for more protein than carbs.

ETA:

1g pr lb of lean body mass in protein
.35x body weight for g of fat
fill in the rest with whatever

That is actually what I tend to hit. My body doesn't really care about the ratios, I suppose.

suziecue66

why would it be any different for those who don't eat clean?

Ratios/percentages are pointless

1g pr lb of lean body mass in protein
.35x body weight for g of fat
fill in the rest with whatever

Thanks for this - first time I heard of the fat calculator.

Jessb1985

I guess it would also depend on what you were aiming for too.

I eat as clean as possible and mine is 20% Carb, 20% Protein, 60% fat, working so far for me personally

Good luck finding what suits you

SergeantSunshine_reused

why would it be any different for those who don't eat clean?

Ratios/percentages are pointless

1g pr lb of lean body mass in protein
.35x body weight for g of fat
fill in the rest with whatever

I'm so very curious about this cause I've seen you post it, but I really don't understand it. I assume I would need to know my lean body mass which I don't.

Just need a good guess :]
Do you have a rough estimate of your body fat %?
I don't know mine exactly, so I go with 100g of protein and im about 120lbs

ElPumaMex

Maybe a good guideline for you, is the "Okinawa" ratios:



http://www.jacn.org/content/28/4_Supplement_1/500S/T2.large.jpg

if you want to read about it:

http://www.jacn.org/content/28/4_Supplement_1/500S.long

christinehetz80

why would it be any different for those who don't eat clean?

Ratios/percentages are pointless

1g pr lb of lean body mass in protein
.35x body weight for g of fat
fill in the rest with whatever

I'm so very curious about this cause I've seen you post it, but I really don't understand it. I assume I would need to know my lean body mass which I don't.

Just need a good guess :]
Do you have a rough estimate of your body fat %?
I don't know mine exactly, so I go with 100g of protein and im about 120lbs

really no clue. I do know that I'm super frustrated on a plateau so hence why I made an appointment with the nutritionist. About 175 5'6.

suziecue66

I don't think we should be following the traditional Okinawa diet. Its far too low in protein and too high in carbs, and very low in fat for most of us. I don't think its just their diet that gave them the health benefits - their lifestyle, omega 3, mineral rich diet.
The potassium/sodium ratio definitely not good on SAD.

Beastette

why would it be any different for those who don't eat clean?

Ratios/percentages are pointless

1g pr lb of lean body mass in protein
.35x body weight for g of fat
fill in the rest with whatever

I'm so very curious about this cause I've seen you post it, but I really don't understand it. I assume I would need to know my lean body mass which I don't.

Just need a good guess :]
Do you have a rough estimate of your body fat %?
I don't know mine exactly, so I go with 100g of protein and im about 120lbs

I'd go with this. You can trust SS, she knows her stuff.

Beastette

I don't think we should be following the traditional Okinawa diet. Its far too low in protein and too high in carbs, and very low in fat for most of us. I don't think its just their diet that gave them the health benefits - their lifestyle, omega 3, mineral rich diet.
The potassium/sodium ratio definitely not good on SAD.

Totally agree with you.

Acg67

why would it be any different for those who don't eat clean?

Ratios/percentages are pointless

1g pr lb of lean body mass in protein
.35x body weight for g of fat
fill in the rest with whatever

^ As a fellow clean eater I shoot for those above minimums everyday and then let the rest of my cals fall where they may

suziecue66

why would it be any different for those who don't eat clean?

Ratios/percentages are pointless

1g pr lb of lean body mass in protein
.35x body weight for g of fat
fill in the rest with whatever

^ As a fellow clean eater I shoot for those above minimums everyday and then let the rest of my cals fall where they may

And if your photo is anything to go by - it seems to be working for you!! Hopefully, I will see my abs again one day!

ebaymommy

why would it be any different for those who don't eat clean?

Ratios/percentages are pointless

1g pr lb of lean body mass in protein
.35x body weight for g of fat
fill in the rest with whatever

Is there anything wrong with eating more fat than that? I usually go a little over the protein (I have 97lbs lean body mass and usually eat 120g protein/day) but my fat is almost always more like .6x body weight for fat grams. Just curious. Between my daily egg, cheese and nuts I'd have a hard time eating a lot less fat.

tinycastles21

My personal trainer (who just won his Pro Card in All Natural Bodybuilding or whatever you call it) recommended a plan that is 40 percent carb, 40 percent protein, 20 fat. Not experienced with the whole macro thing....is this a normal breakdown?

Acg67

why would it be any different for those who don't eat clean?

Ratios/percentages are pointless

1g pr lb of lean body mass in protein
.35x body weight for g of fat
fill in the rest with whatever

Is there anything wrong with eating more fat than that? I usually go a little over the protein (I have 97lbs lean body mass and usually eat 120g protein/day) but my fat is almost always more like .6x body weight for fat grams. Just curious. Between my daily egg, cheese and nuts I'd have a hard time eating a lot less fat.

Those are minimums to shoot for everyday, there really is no ceiling on any one macro as long as you're hitting your minimums

JennieAL

why would it be any different for those who don't eat clean?

Ratios/percentages are pointless

1g pr lb of lean body mass in protein
.35x body weight for g of fat
fill in the rest with whatever

See Terri??? See? What did I tell ya?

ebaymommy

why would it be any different for those who don't eat clean?

Ratios/percentages are pointless

1g pr lb of lean body mass in protein
.35x body weight for g of fat
fill in the rest with whatever

Is there anything wrong with eating more fat than that? I usually go a little over the protein (I have 97lbs lean body mass and usually eat 120g protein/day) but my fat is almost always more like .6x body weight for fat grams. Just curious. Between my daily egg, cheese and nuts I'd have a hard time eating a lot less fat.

Those are minimums to shoot for everyday, there really is no ceiling on any one macro as long as you're hitting your minimums

Gotcha. Trying to rid myself of that last bit of flabby "mommy tummy". Slowly getting there....

nwhitley

I would be interested in hearing what you find out. I am doing 50/25/25 (carbs, protein, fat) since I am a runner and that was the suggested guidelines in a runnersworld magazine. But, I sometimes I struggle trying to get in that many "good carbs".

I am trying to do 40/30/30 . Seems to not be that hard just takes a bit of extra planning. Meeting with a nutritionist next Friday though to discuss if that is the proper ratio for me when I start training for my half.

ElPumaMex

I don't think we should be following the traditional Okinawa diet. Its far too low in protein and too high in carbs, and very low in fat for most of us. I don't think its just their diet that gave them the health benefits - their lifestyle, omega 3, mineral rich diet.
The potassium/sodium ratio definitely not good on SAD.

Never tried the Okinawa way, but works for millions of southern-Japanese

CoderGal

How on earth do people get this much protein without eating processed powders?

why would it be any different for those who don't eat clean?

Ratios/percentages are pointless

1g pr lb of lean body mass in protein
.35x body weight for g of fat
fill in the rest with whatever

See Terri??? See? What did I tell ya?

You learned me lol

http://www.jacn.org/content/28/4_Supplement_1/500S.long

I want a sweet potato now lol.

Is there anything wrong with eating more fat than that? I usually go a little over the protein (I have 97lbs lean body mass and usually eat 120g protein/day) but my fat is almost always more like .6x body weight for fat grams. Just curious. Between my daily egg, cheese and nuts I'd have a hard time eating a lot less fat.

I'm not a big fan of cheese but I'm having the same problem.

CoderGal

why would it be any different for those who don't eat clean?

Ratios/percentages are pointless

1g pr lb of lean body mass in protein
.35x body weight for g of fat
fill in the rest with whatever

Because since I've been trying to cut out more processed foods, I've found my self eating more nuts/veg/beans which creeps up my carb and fat content and my proteins disappearing lol. Wondering how people who dont eat powders do it without eating mostly fat.