WHAT'S THE MAGIC NUMBER - Carbs/Protein/Fat
SailorStevens
Posts: 46
LET'S TALK RATIOS AND BALANCE
Does anyone know what the best ratio is between your daily Carb-Protein-Fat intake should be...?
Can anyone help us with this...?
What are your ratios...?
Post your daily ratios here and hopefully we can all get on a heathy balance...
Does anyone know what the best ratio is between your daily Carb-Protein-Fat intake should be...?
Can anyone help us with this...?
What are your ratios...?
Post your daily ratios here and hopefully we can all get on a heathy balance...
0
Replies
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My husband has read somewhere and advised me to aim for 55% carbs, 30% fat and 15% protein. I personally find that too much carb and not enough fat for my needs and virtually swap carbs and fat, I find a handful of nuts better than bread to satisfy me without setting off cravings.
will be interesting to find out what others do.0 -
20% carbs, 15% protein and 65% fat according to how our body is built, how breast milk is (Which babies survive on just fine might I add) etc.0
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The "magic" number is 3 as in "you need all three" every person's body will respond differently to a different balance. You need to research it and try different combinations base on what YOUR body needs, not what 3000 strangers on a website say you should eat.0
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20% carbs, 15% protein and 65% fat according to how our body is built, how breast milk is (Which babies survive on just fine might I add) etc.
but surely a babies needs are very different from an adults?0 -
There is no ideal ratio, it depends on the individual.
I am doing just fine losing fat on: 10 to 15% carbs, 25 to 20% protein and 65% fat.
No real exercise to speak of either ....0 -
I realize that we all need a percentage of all three and that it probably is based on each of us.
Our body type, our life style, etc.
But how do we know what is the right ballance?
I have just started, so my ratio between Carbs-Protein-Fat are most likely out of wack.
Right now, mine are running about 47% Carbs, 20% Fat and 32% Protein.
How do I know if that is good or bad...?0 -
Trial and Error, that is how you know if it's good and or bad. Also STOP using percentages.I realize that we all need a percentage of all three and that it probably is based on each of us.
Our body type, our life style, etc.
But how do we know what is the right ballance?
I have just started, so my ratio between Carbs-Protein-Fat are most likely out of wack.
Right now, mine are running about 47% Carbs, 20% Fat and 32% Protein.
How do I know if that is good or bad...?
47%, 20%, 32% from 2000 calories is different then from 1500.
Protein should be at .8- 2.5 grams per pound of body weight (or lean mass if you're obese) .
Fat should be at .35-.50 per pound of body weight (or lean mass if you're obese) .
Fill remaining calories in with carbs.0 -
I'm currently at 40% carbs, 35% protein, 25% fat. I've managed about 15 pounds in less than 2 months, so I guess it works for me?
You sometimes have to fiddle to see what you feel the best at. It's hard filling in all the protein everyday...but it works.
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Trial and Error, that is how you know if it's good and or bad. Also STOP using percentages.I realize that we all need a percentage of all three and that it probably is based on each of us.
Our body type, our life style, etc.
But how do we know what is the right ballance?
I have just started, so my ratio between Carbs-Protein-Fat are most likely out of wack.
Right now, mine are running about 47% Carbs, 20% Fat and 32% Protein.
How do I know if that is good or bad...?
47%, 20%, 32% from 2000 calories is different then from 1500.
Protein should be at .8- 2.5 grams per pound of body weight (or lean mass if you're obese) .
Fat should be at .35-.50 per pound of body weight (or lean mass if you're obese) .
Fill remaining calories in with carbs.
Totally agree
When I work on numbers, I usually start with fat - 25/30 % from the total intake, then protein (g/bw) and fill up with carbs.0 -
Trial and Error, that is how you know if it's good and or bad. Also STOP using percentages.I realize that we all need a percentage of all three and that it probably is based on each of us.
Our body type, our life style, etc.
But how do we know what is the right ballance?
I have just started, so my ratio between Carbs-Protein-Fat are most likely out of wack.
Right now, mine are running about 47% Carbs, 20% Fat and 32% Protein.
How do I know if that is good or bad...?
47%, 20%, 32% from 2000 calories is different then from 1500.
Protein should be at .8- 2.5 grams per pound of body weight (or lean mass if you're obese) .
Fat should be at .35-.50 per pound of body weight (or lean mass if you're obese) .
Fill remaining calories in with carbs.
Totally agree
When I work on numbers, I usually start with fat - 25/30 % from the total intake, then protein (g/bw) and fill up with carbs.
Bingo. I go for at least 170g protein a day, 60g fat mixed in with as many polyunsaturated and monounsaturated as possible, then fill the rest with carbs.0 -
The "magic" number is 3 as in "you need all three" every person's body will respond differently to a different balance. You need to research it and try different combinations base on what YOUR body needs, not what 3000 strangers on a website say you should eat.
^^ THIS.
But since I'm one of the 3000 strangers too - 40% carb, 40 % protein, 20 % fat.0 -
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The "magic" number is 3 as in "you need all three" every person's body will respond differently to a different balance. You need to research it and try different combinations base on what YOUR body needs, not what 3000 strangers on a website say you should eat.
^^ THIS.
But since I'm one of the 3000 strangers too - 40% carb, 40 % protein, 20 % fat.
15-20% carb, 40 - 45% protein, 40% fat. Find this has been working for me. Losing weight and my doctor has no complaints about my blood work (sugars, cholesterol etc).0 -
Thanks for all the input so far, has been real helpful.
There is still lots to learn and understand about the relationship between Carbs-Protein-Fat .
I'm sure this topic will not only help me by other members here at MFP also.
Looking forward to more suggestions about this...0 -
bump Thanks FitnessSocialist0
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LET'S TALK RATIOS AND BALANCE
Does anyone know what the best ratio is between your daily Carb-Protein-Fat intake should be...?
Can anyone help us with this...?
What are your ratios...?
Post your daily ratios here and hopefully we can all get on a heathy balance...
The numbers are personal preference really. There is nothing magical about them. People whine and moan about carbs, but I'm at 50% carbs, 20% protein, and 30% fat. The only one I really worry about is protein. I try to make that number red every day and keep my calories number green.0 -
Bumping this to study later....
Many thanks FitnessSocialist ^^0 -
20% carbs, 15% protein and 65% fat according to how our body is built, how breast milk is (Which babies survive on just fine might I add) etc.
but surely a babies needs are very different from an adults?
HAHA....Definitely! Babies have to have more fat in their diet. A grown person has entirely different needs than a newborn.0 -
20% carbs, 15% protein and 65% fat according to how our body is built, how breast milk is (Which babies survive on just fine might I add) etc.
but surely a babies needs are very different from an adults?
HAHA....Definitely! Babies have to have more fat in their diet. A grown person has entirely different needs than a newborn.
Actually there was a bit of research and the baby part was only part of it, our bodies own composition also played a part in the study and findings as well as other factors... Boils down to how do we replace brains fat cells with protein or carbs? We cannot... That simple as well as provide fuel in place of carbs through glyconeogenesis, same with other functions that rely on fat, protein is needed for muscles etc.
Essentially the only one of those big three that has no essential functions is carbs... however to complete cut them out would be impossible to keep up I would imagine and you wouldn't make the best choices would you?
You have essential proteins and amino acids and you have essential fats.
Can someone please tell me the essential carbohydrate that we need? Because I do not know of any...0 -
20% carbs, 15% protein and 65% fat according to how our body is built, how breast milk is (Which babies survive on just fine might I add) etc.
but surely a babies needs are very different from an adults?
HAHA....Definitely! Babies have to have more fat in their diet. A grown person has entirely different needs than a newborn.
Actually there was a bit of research and the baby part was only part of it, our bodies own composition also played a part in the study and findings as well as other factors... Boils down to how do we replace brains fat cells with protein or carbs? We cannot... That simple as well as provide fuel in place of carbs through glyconeogenesis, same with other functions that rely on fat, protein is needed for muscles etc.
Essentially the only one of those big three that has no essential functions is carbs... however to complete cut them out would be impossible to keep up I would imagine and you wouldn't make the best choices would you?
You have essential proteins and amino acids and you have essential fats.
Can someone please tell me the essential carbohydrate that we need? Because I do not know of any...
Actually, the best way to get all the EFAs is through a daily dose of hemp seeds.
Carbs provide energy. It's the fastest way to get energy. My macros are 50/20/30 and that works for me. Like I said originally, it's a matter of personal preference. You can go low carb and make up for it with lots of lean protein. Or you can have carbs throughout the day and still have plenty of energy. It's up to you.0 -
there is no magic number but my sleep err macro numbers are 60c/20p/20f.
And the 'essential carb' argument makes no sense to me. Glucose is the preferred energy source of both the brain and muscles. It is why you store glycogen. Also, there are certain vitamins that only come from carb sources, one of those sources being grains. Yes we can supplement now and eat how we please including grain-free but that isn't certainly how we developed.0 -
[You have essential proteins and amino acids and you have essential fats.
Can someone please tell me the essential carbohydrate that we need? Because I do not know of any...
I think you're missing the point of nutrients while trying to bring up the subject of essentials. If you look at the linked chart, you'll see that in general, vegetables (essentially carbs) provide a greater amount of nutrients per calorie than say meat (animal protein):
http://www.diseaseproof.com/archives/healthy-food-nutrient-density-of-green-vegetables.html
When I initially started here and was concerned mostly about my body composition (wanting musculature with a low body fat %) rather than weight loss, I focused on getting my protein needs met first on a daily basis. I used to strive for 1 to 1.5g of protein per lb of body weight until recent blood test results showed I'm in the normal range for everything except for my hight protein levels, which I thought was OK
But after researching some more and finding studies correlating higher levels of IGF-1with increased risk of certain cancers and reduced lifespan, I'm now striving for a lower level of protein intake (15 to 25%).
As to body composition, I'm still doing my resistance training. Haven't noticed a decrease in LBM despite lower protein levels but I know I won't be competing for Mr Olympia anytime soon either.
So what's the magic number - carbs/protein/fat? Depends on what your goals are and how "healthy" you want to be. If that's ambiguous, then the standard MFP ratio you start off with (55%C,15%P,30%F) is still a pretty good start.0 -
"... But after researching some more and finding studies correlating higher levels of IGF-1with increased risk of certain cancers and reduced lifespan, I'm now striving for a lower level of protein intake (15 to 25%)."
Great post, great read...
As for the quoted segment above, I can see why seemingly good-for-you protein may in some ways be hazardous in varying degrees.
I posted a topic here about a week ago and may explain (in part) why this may be true.
Visit -> http://www.myfitnesspal.com/topics/show/725678-the-trojan-horse-effect
This talks about the "Quality" of certain foods, like proteins.
Maybe we can't trust some proteins these days as they may not be "pure" in the sense of added man-made additives or possible environmental contaminates.
I certainly don't know the answer, but it is food for thought... (if you will excuse the pun)0 -
I stick to 45 carbs, 25 protein, 30 fat.
That gives me about 104g protein for my 126 Ibs body, though with exercise, I tend to often end up in the 120s or 130s for protein.
I used to be higher carbs but feel more comfortable on this for now.0
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