Calories from fat & carb/protein/fat ratio

galoot

Hey all..

Couple of questions, my current ratio on my carb/protein/fat intake are ending up around 60/30/10 each day.. I'm not on a low carb diet but was aiming to have a ratio of 40/40/20 which is more balanced I believe. I find it really hard to replace carbs with protein as everything including fruit has tons of carbs .. is my current ratio of 60/30/10 that bad?

Also I keep having calories left but the MFP guide is showing I have used all my carbs & protein for the day but have loads of fat allocation available. Like today its saying I have no carb or protein allocation left but 40 grams of fat left.. I feel like I am eating healthly but obviously not eating enough fat in the day?? Or should I ignore the suggestion & get the remaining calories from protein or carbs rather than fat?

Slightly confused.. Tim

erickirb

Fat is essential, try using a higher fat % milk, i.e. if you drink skim switch to 1%. Add nuts and or nut butters to your daily diet. A balanced diet would be one in which 20% to 30% calories comes from fat. People often think fat is bad but this is not true, fat is essential for many of the body's functions. 60/30/10 does not seem balanced. Try switching slowly to a balanced maybe 50/30/20 to start and go from there.

You can go in and change your daily goals to the % you want to achieve, MFP default does not work for everyone.

lilchino4af

You can switch your goals to reflect the 50/30/20 or 40/30/30 by going to My Home, Goals, Change Goals, Custom. Then you can set the percentages manually. 60/30/10 is just the MFP default.

sparkles321

From what I've read/heard, ideal limits are 50-60% carb, 30% protein, 10-20% fat. I set mine at 55/30/15 to get a middle ground between the two and it seems to work out.

Healthy fats are essential, so I would try to increase them where you can. You might want to try adding some nuts/seeds or avocados to your day. An easy way is adding sunflower seeds (roasted, unsalted) and some chunks of avocado to a salad. Or even just eating a snack of almonds. It doesn't take much of any of these, 1oz of almonds (about 22 of them) will add 15g of healthy fat to your day.

galoot

Thank you everyone for your advice.. I've amended my ratio to 50/30/20 for now and will see how I go in the next few days. I do eat cashews and sometimes plain peanuts in the day but obviously not enough.

Thanks again.