What Macronutrient Distribution Works For You?

Everyone is different…but you learn so much about your body and how it responds during a weight loss journey. Macronutrient distribution is a biggie for me. The American Health Association recommends about 50% percent carbs (roughly half of your diet) but I NEVER lost weight following their recommended ratios irrespective of exercise.

I do better (for loss and / or maintenance) with carbs around 30-35% of my total diet. I’d say sub 100g daily – of course some days over, some under. I keep fats and protein in the same range, around 30%. I don’t consider what I do a carb diet; I’m not scared of bagels…lol. I just try to have higher carb items at breakfast and lunch and I’ll nix the rice, potatoes and such at dinner. It’s just what works for me. My energy levels are good, I’m regular (TMI, sorry), my stomach looks smaller (less bloat).

I’m posting this out of curiosity; what works for you? Higher protein? Lower fat? High carb?

Replies

  • lasmit4477
    lasmit4477 Posts: 308 Member
    40% protein, 35% carbs, 25% fat.
  • 50% carbs, 30% protein, 20% fat. I lift though so I need more carbs.
  • randrews0407
    randrews0407 Posts: 216 Member
    40% protein, 35% carbs, 25% fat.

    Yup, this sounds like how I do it with a bit more protein.
  • I have mine set at 40% carbs, 30%fat, 30% protein... I may change it a little later in my journey, but for now it seems to be working...
  • Kelly_Runs_NC
    Kelly_Runs_NC Posts: 474 Member
    50% carbs, 30% protein, 20% fat. I lift though so I need more carbs.

    ^ this for me too. I lift and run so I need more carbs also.
  • taylorwaylor
    taylorwaylor Posts: 417 Member
    Bump
  • Colbyandsage
    Colbyandsage Posts: 751 Member
    40% carbs, 30% fats and protein.

    I have tried to increase protein more but I feel tired when I do so I am sticking to this. It was how I lost most of the weight and I am back to it while trying to gain muscle/tone. It seems to be the perfect balance for me.
  • LeenaRuns
    LeenaRuns Posts: 1,309 Member
    30% carbs, 45% fat, and 25% protein....I lift and run a lot, but I only feel satiated with high fat.
  • japruzze
    japruzze Posts: 453 Member
    I do best with 40% protien, 35%carb and 25%fat. I try to stay away from bread, pasta, rice and potatoes. I limit them to 1 small portion at dinner. I feel best when I eat this way.
  • cmriverside
    cmriverside Posts: 34,409 Member
    30% carbs, 45% fat, and 25% protein....I lift and run a lot, but I only feel satiated with high fat.

    This is what works for me, too....and I'm a light exerciser. The fat is key for me.
  • Bobby__Clerici
    Bobby__Clerici Posts: 741 Member
    I go with 30% Protein.....40% Carb....30% Fat......
    My goals are unique in that I am body recomping which involves calorie cycling and intermittent fasting.
    Nothing is a magic pill and progress is very slow, but the journey is to be enjoyed as much as the result.
    Good Luck

    All Is Possible!
  • BradHallFitness
    BradHallFitness Posts: 152 Member
    40 Carb, 30 protein, 30 fat currently. But my activity level is one workout per day right now. If I'm doing my workouts and then running a free fitness program at my church 2 nights a week I'll up my calories and change to 50 carb, 25 protein and 25 fat due to higher activity level.

    That's what works for me.
  • Rowan813
    Rowan813 Posts: 170 Member
    I feel best with 50%carb, 30%protein and 20%fat. I do keep it pretty clean to feel my bes and be happiest.