What % carbs, fat and protein is optimum for weight loss?

AtlantaBob

OK, I'm tracking and even asking questions like "What's the healthiest 400 calories I can add to supper today?"

That question lead to another,"What's best % of macronutrients"? (carb, fat, protein)

That lead to what you are trying to accomplish; weight loss, bulking, ripping.......

I'm in too deep and don't know what I should shoot for while trying to lose this 50 pounds of fat I'm carrying.

Any suggestions?


thanks

SideSteel

The problem is that, as you basically point out already, the answer depends on context.

Here's a good read:
http://www.myfitnesspal.com/topics/show/819055-setting-your-calorie-and-macro-targets

AtlantaBob

thanks, reading it now

livingfortheone

1:1 protein to fat ratio

ordnaj3la1

What's your maintenance caloric intake? Subtract 100 to 500 calories from that, no more no less (the more you take off the more weight you lose)
Don't use macro splits %. There are so many splits out there like 50/30/20 and such, but no, don't follow that.

Protein: 1g of protein per lb. So if you're 150lb, then 150g of protein.
Fat: .5g of fat per lb. 150lb = 75g of fat.
Carbs: Rest of your calories should be from carbs.

Protein and carbs are both 4 calories per gram.
Fat is 9 calories per gram.

Good luck!

Cliffslosinit

Bump to show up in my news feed

BarackMeLikeAHurricane

http://www.myfitnesspal.com/topics/show/911011-calculating-calorie-macronutrient-needs?page=1#posts-13821336

CoachReddy

What's your maintenance caloric intake? Subtract 100 to 500 calories from that, no more no less (the more you take off the more weight you lose)
Don't use macro splits %. There are so many splits out there like 50/30/20 and such, but no, don't follow that.

Protein: 1g of protein per lb. So if you're 150lb, then 150g of protein.
Fat: .5g of fat per lb. 150lb = 75g of fat.
Carbs: Rest of your calories should be from carbs.

Protein and carbs are both 4 calories per gram.
Fat is 9 calories per gram.

Good luck!

however there are plenty of differing views on this.

for example, many use .7-1g of protein per pound of LEAN BODY MASS (not total weight). Going by total weight will have you taking in more protein than your body needs. This won't hurt you unless you're eating a ridiculous amount of it, but it's the thing most people struggle to get enough of anyway, so why make it harder on yourself?

as for carbs and fat... on these it's really entirely personal preference - and here I feel that %'s can be helpful.

for instance, I eat a mostly primal diet consisting of meat, veggies, fruits, nuts, seeds and fat. So my carbs are usually around 25% and my fat at 55%. But that's just me, and how I like to roll. Find out what works for you. However the one point I will make is that your fat should NEVER be lower than 20% of your diet no matter what. When you have your fat set too low, your body will start storing storing fat because you're not getting enough of it in your diet, and you'll actually GAIN body fat.

jjrichard83

What's your maintenance caloric intake? Subtract 100 to 500 calories from that, no more no less (the more you take off the more weight you lose)
Don't use macro splits %. There are so many splits out there like 50/30/20 and such, but no, don't follow that.

Protein: 1g of protein per lb. So if you're 150lb, then 150g of protein.
Fat: .5g of fat per lb. 150lb = 75g of fat.
Carbs: Rest of your calories should be from carbs.

Protein and carbs are both 4 calories per gram.
Fat is 9 calories per gram.

Good luck!

however there are plenty of differing views on this.

for example, many use .7-1g of protein per pound of LEAN BODY MASS (not total weight). Going by total weight will have you taking in more protein than your body needs. This won't hurt you unless you're eating a ridiculous amount of it, but it's the thing most people struggle to get enough of anyway, so why make it harder on yourself?

as for carbs and fat... on these it's really entirely personal preference - and here I feel that %'s can be helpful.

for instance, I eat a mostly primal diet consisting of meat, veggies, fruits, nuts, seeds and fat. So my carbs are usually around 25% and my fat at 55%. But that's just me, and how I like to roll. Find out what works for you. However the one point I will make is that your fat should NEVER be lower than 20% of your diet no matter what. When you have your fat set too low, your body will start storing storing fat because you're not getting enough of it in your diet, and you'll actually GAIN body fat.

Coach Reddy is dead on in my opinion.