Protein, Fat & Carb Values

ElementalMoe

Hi All,

I'm wondering if you have the values, (percentage of totals?) that I should be shooting for regarding protein, fat and carbs if I'm eating Paleo? For example, I saw one diet that said 20% fat, 20% protein, and 60% carbs, but I have a feeling that the Paleo values would be significantly different.

Anathama

I'm trying to loose a lot of weight, so mine ratios look different than someone doing paleo that is just trying to maintain.

I'm doing 5% carbs, 40%protein, and 55% fat.

MikeFlyMike

Oh heavens yes - doubt 60% carbs will accomplish much. Plus you would be eating so many vegetables it would be insane
Primal tends to espouse 50-100g of carbs a day. What percentage that is depends on what you calorie number is. Again, we don't try to eat to that number specifically - but without the grains and heavy carbs, you will naturally eat less (and need less).

njdoll

Just to expound on what Mike said, most people shoot for between 50 and 100g of carb *if* they are trying to lose weight; for maintenance, one should keep it between 100-150 grams. This does depend on how active the person is. If a person is still doing chronic cardio, they can go higher.

When getting started, I calculated how much lean body mass I had, multiplied that by 0.7 to figure out my protein needs (if you are doing a lot of heavy lifting, you would multiple it by 1, or a gram of protein per lb of lean body mass.) I aimed to get my macros about 55% fat, 25% protein, and 20% carb. People may respond differently--you might do better with upping the protein and less fat. It does take a little experimenting.

After eating this way for a while, I find I don't need to really track regularly any more if I'm not inclined.

twinmom01

I went in and set my values manually...basically I set my carbs at a % so it showed about 85 carbs a day since I am in a weight loss mode right now and then spread the rest of the % between fat and protien...

based on the calories a day (1350) my values are about

Fat - 60
Carbs - 85
Protien - 118

*just FYI - when you add in calories burned from exercise MFP will change your goals based on the new max calories for that day...

With my carbs I do my best to stay under the 85 a day but I am more concerned about over the course of a week...so some days I wind up at 100 or so (usually my workout days) - other days i am at 50...it all shakes out to and average of 80 or so a day in any given week...but like I said i am going for weight loss

Smonks00

When i was eating around 50-85 carbs a day. I lost weight on the scale quickly. But now i am in the mode of gaining LBM so I have upped my protein and my Carbs. i eat about 1 gram of protein per LBM and around 100-120 carbs (more on lifting days)
I seem to be gaining weight, but am buying smaller workout pants. So i think i am doing somethign right

ElementalMoe

Thanks everyone! I've got a calorie allowance of 1200 a day, and I'm looking to lose weight. I currently have my values set at 60 fat, 90 protein, and 75 carbs. I hope that these values make sense as far as a weight loss point of view. Maybe the fat is high??

twinmom01

Thanks everyone! I've got a calorie allowance of 1200 a day, and I'm looking to lose weight. I currently have my values set at 60 fat, 90 protein, and 75 carbs. I hope that these values make sense as far as a weight loss point of view. Maybe the fat is high??

nope fat isn't to high - just make sure it comes from good sources - pay the extra money and get GOOD olive oil - use virgin cold pressed Coconut oil - eat good fats - avocados, nuts...

mine are about the same...give or take 10 and I found that by lowering my carbs on the Paleo lifestyle (cause I could easily eat a few hundred by snacking on fruit) really has helped my weight loss

jonski1968

When i was eating around 50-85 carbs a day. I lost weight on the scale quickly. But now i am in the mode of gaining LBM so I have upped my protein and my Carbs. i eat about 1 gram of protein per LBM and around 100-120 carbs (more on lifting days)
I seem to be gaining weight, but am buying smaller workout pants. So i think i am doing somethign right

What weight are you deadlifting there? Looks pretty impressive.

Smonks00

When i was eating around 50-85 carbs a day. I lost weight on the scale quickly. But now i am in the mode of gaining LBM so I have upped my protein and my Carbs. i eat about 1 gram of protein per LBM and around 100-120 carbs (more on lifting days)
I seem to be gaining weight, but am buying smaller workout pants. So i think i am doing somethign right

What weight are you deadlifting there? Looks pretty impressive.

Oh Thanks. That was my most recent PR. 145!!!!

rebeccap13

Thanks everyone! I've got a calorie allowance of 1200 a day, and I'm looking to lose weight. I currently have my values set at 60 fat, 90 protein, and 75 carbs. I hope that these values make sense as far as a weight loss point of view. Maybe the fat is high??

Find a BMR calculator, I recommend www.fitnessfrog.com, find out what your BMR is. I also recommend calculating your TDEE and figuring a daily calorie deficit from there rather than using MFPs suggestions of 1200cals. If your BMR is higher than 1200cals, you will most likely hit a plateau in weight loss after a month or two of eating only 1200cals. This maybe different if you are logging exercise and eating your exercise calories back, which I highly suggest as well.

ETA: I eat 40/40/20 P/F/C. I calculated my protein based off of 1g-1.5g protein/1 lb of lean body mass, from there I determined how much fat I wanted to eat, typical range is 30-60% and filled in the rest with carbs. I may be a little higher than some on the carbs but I run 4 times a week and CrossFit 3 times a week so I'm more in the "Paleo for Athletes" range for the macro breakdown.

ElementalMoe

Thanks Rebecca - I just upped my calories a day to 1500 based on my BMR. I'm a little nervous about it, mind you. Also modified things to bring fat to 67, protein to 150, and carbs to 75. I'm so used to eating 1200 calories, this is going to take some getting used to. For some reason I have a mental block regarding my calories - I feel that I won't lose if I eat more than 1200. . . But I know that it's hogwash. . . Perhaps having the extra 300 calories a day will keep me from snacking when I shouldn't on things I should avoid, as that does seem to be an issue with me.

MrsAbles

Thanks everyone! I've got a calorie allowance of 1200 a day, and I'm looking to lose weight. I currently have my values set at 60 fat, 90 protein, and 75 carbs. I hope that these values make sense as far as a weight loss point of view. Maybe the fat is high??

Find a BMR calculator, I recommend www.fitnessfrog.com, find out what your BMR is. I also recommend calculating your TDEE and figuring a daily calorie deficit from there rather than using MFPs suggestions of 1200cals. If your BMR is higher than 1200cals, you will most likely hit a plateau in weight loss after a month or two of eating only 1200cals. This maybe different if you are logging exercise and eating your exercise calories back, which I highly suggest as well.

ETA: I eat 40/40/20 P/F/C. I calculated my protein based off of 1g-1.5g protein/1 lb of lean body mass, from there I determined how much fat I wanted to eat, typical range is 30-60% and filled in the rest with carbs. I may be a little higher than some on the carbs but I run 4 times a week and CrossFit 3 times a week so I'm more in the "Paleo for Athletes" range for the macro breakdown.

" I calculated my protein based off of 1g-1.5g protein/1 lb of lean body mass." You might know this (but I didn't), I checked an online LBM calculator, as I had no clue and guessed way higher than I could possibly eat in protein. :embarassed:

twinmom01

Thanks Rebecca - I just upped my calories a day to 1500 based on my BMR. I'm a little nervous about it, mind you. Also modified things to bring fat to 67, protein to 150, and carbs to 75. I'm so used to eating 1200 calories, this is going to take some getting used to. For some reason I have a mental block regarding my calories - I feel that I won't lose if I eat more than 1200. . . But I know that it's hogwash. . . Perhaps having the extra 300 calories a day will keep me from snacking when I shouldn't on things I should avoid, as that does seem to be an issue with me.

By giving yourself more calories you can eat more calorie dense good for you food - like avacodos and snacking on nuts...

jenn26point2

Since my focus is the Primal Blueprint, that's what I'm going to quote here...

Protein should be 1 gm for every lb of lean body mass. You find your lean body mass by taking your weight x body fat % (as a decimal). Subtract that number from your current weight. For instance: my weight is 212. My body fat % is 42.5% (so I use .43).

212 x 0.43 = 91.16 lbs. 212 - 91.16 lbs is 120.84, so 121. I aim for 121 gm of protein per day.

I aim for no more than 75 gm of carbs b/c I'm in weight loss mode.

using those figures and playing with the percentages on MFP in the custom goal setting screen, I came up with 20% carbs, 35% protein and 45% fat.

Hope that helps.

Meganne1982

I feel it's something too that helps just to mess around with- try different ratios till you find where you're comfortable. I've found I feel best when I'm at 60% fat, 25% protein, and 15% carb (I have a lot of insulin resistance in my family, so lower carb seems to do better for me). But I'm not overly strict at meeting those. Some days my protein is higher, sometimes my fat... and I don't worry too much on days my carbs are a little over, if they came from a good place.

10KEyes

I'm trying to loose a lot of weight, so mine ratios look different than someone doing paleo that is just trying to maintain.

I'm doing 5% carbs, 40%protein, and 55% fat.

That looks much like mine.

MrsAbles

Bump for newbies. 8-)

impyimpyaj

Thanks, MrsAbles!

chelll224

Since my focus is the Primal Blueprint, that's what I'm going to quote here...

Protein should be 1 gm for every lb of lean body mass. You find your lean body mass by taking your weight x body fat % (as a decimal). Subtract that number from your current weight. For instance: my weight is 212. My body fat % is 42.5% (so I use .43).

212 x 0.43 = 91.16 lbs. 212 - 91.16 lbs is 120.84, so 121. I aim for 121 gm of protein per day.

I aim for no more than 75 gm of carbs b/c I'm in weight loss mode.

using those figures and playing with the percentages on MFP in the custom goal setting screen, I came up with 20% carbs, 35% protein and 45% fat.

Hope that helps.

This was hugely helpful. Calculating protein needs off of lean body mass makes perfect sense. And I lowered my carbs a little more too, which is how I've been eating anyway. It just seems so strange to have my fat that high after a lifetime of eating low fat. Thanks for the great info everyone!

Deborah105

I'm trying to loose a lot of weight, so mine ratios look different than someone doing paleo that is just trying to maintain.

I'm doing 5% carbs, 40%protein, and 55% fat.

This is pretty much what I'm doing as well. I think my percentage has higher fat. This ratio seems to work for me the best. The lower the carbs the better. Although I do like to switch it up from time to time to keep my body confused.

RVM7990

Hey! Your fat intake should be higher than your carb intake. For example, protein accounts for 35% of my calories, carbs are 15%, and the rest is GOOD fat. Check out this link:

http://www.paleoz.com/nutrition/carbohydrates-proteins-and-fatswhat-ratio/

If you are doing Paleo, fat and protein intake is typically higher/more than your carb intake. This link can really help shed light, according to your goals and carb intake target.

RVM7990

Thanks Rebecca - I just upped my calories a day to 1500 based on my BMR. I'm a little nervous about it, mind you. Also modified things to bring fat to 67, protein to 150, and carbs to 75. I'm so used to eating 1200 calories, this is going to take some getting used to. For some reason I have a mental block regarding my calories - I feel that I won't lose if I eat more than 1200. . . But I know that it's hogwash. . . Perhaps having the extra 300 calories a day will keep me from snacking when I shouldn't on things I should avoid, as that does seem to be an issue with me.

Hey! Your fat intake should be higher than your carb intake. For example, protein accounts for 35% of my calories, carbs are 15%, and the rest is GOOD fat. Check out this link:

http://www.paleoz.com/nutrition/carbohydrates-proteins-and-fatswhat-ratio/

If you are doing Paleo, fat and protein intake is typically higher/more than your carb intake. This link can really help shed light, according to your goals and carb intake target.

jennaworksout

yes , total opposite, I am 40% fat 40% protein 20% carb

daniellealys

protein 25, carb 20, fat 55

I have lost just under 50lbs in less than 6 months doing this. i would say its working.

IMO-60% carbs is awful. thats way too many carbs than one person needs in one day....especially paleo. thats a lot of sweet potatoes and fruit!

deoxy4

I am currently targeting:

10% Carbohydrate
25% Protein
65% Fat

As the weather warms up and I am more active I may change to:

15% Carbohydrate
30% Protein
55% Fat