Carbs VS Fat VS Protein

SaebraSpirit

Okay so I've noticed that everyone's macros can be very varying with some people focusing on carbs and some on fats or protein.

Personally I live that Primal Blueprint lifestyle so I eat lots of fat and very low carb (like usually 30g a day) with a good amount of protein. It works very well for me and I have tons of energy and I'm happy with it and have been losing that awful thigh fat really easily now.
My diary is open to anyone who wants to read it.

Anyways I am just curious to see whats working for everyone else and how others approach this?
So go ahead, whats your macro ratio?

tomcornhole

30/35/35 Carbs/Fat/Protein

majope

Macros are set at 50% carbs, 35% fat, and 15% protein. I treat protein and fat as minimums, though, and let carbs fall where they may, so I usually end up closer to 45% carbs and a few percentage points higher on protein and fat.

debrag12

I'm still trying to work mine out.

Shr3dded

60% Protein 25% Fats 15% Carbs. Works for me and I feel amazing.

970Mikaela1

40% p 40% f 25% c
yes i know it doesn't add up..but im always over so:)

slacker75

I'm still trying to figure that out - right now I have my protein & fat at 40% and carbs at 20%. Depending on the day and my schedule, I do great with my carbs - but busy days I tend to grab subway and I usually go over - but again, I'm alright with that. If I see that I'm over in my carbs and I had no breads/pasta and it's carbs from fruits and veggies - i'm happy.

The reason I choose to stay lower carb isn't because of the hype of low carb, but because of how I feel. I have more energy if I stay lower, my heartburn is minimal (not sure why things like bagels and sweets give me horrible heartburn) and with the added protein - I feel fuller, longer.

shirleygirl910

I woud like to say it is 45% protein, 35% carbs, 20% fat, but I don't always eat this way. I'm really bad at trying to figure out what to eat when and also get the combo's right.

pcastagner

I get 1-1.5 grams of protein p pound of my bodyweight, then let the chips fall where they may. If I have a big day of singing, bike riding, or some such thing, I get more carbs in.

JJordon

40/20/40 Carbs, Fats, Protein. I screw over carbs daily, like a boss. Fats are of no concern to me, and I treat my protein macro as a BASE NUMBER, always going over.

I rule.

SoDamnHungry

Carbs 50%, Protein 25%, Fats 25%

cleotherio

I have mine set to 40 protein/30 carb/30 fat

I'm rarely over on carbs, but I'm usually a little over on fat and a little under on protein. It's probably more like 35/25/40. Almost all healthy fats - nuts, avocado, olive oil.

susanswan

I like to follow the micronutrient approach. Eating mainly plants. Protein, carbs, and fat is included naturally as well as thousands of phytonutrients that your body is starving for.

goodtimezzzz

CARBS CARBS CARBS at least 70 percent

SaebraSpirit

@goodtimezzzz: haha I didn't even know it was possible to eat that many carbs on a daily basis! How many times do you work out then?

Woah so many different approaches!

Good luck everyone keep up the healthy living!

Francl27

I'm lazy so I stick to MFP's default, but I always go way over on protein, right on on fat, 30% under on carbs.

SoDamnHungry

CARBS CARBS CARBS at least 70 percent

The more carbs, the better. Yum!

h9dlb

20c / 40f / 40p - My reasons for this is I am following a 1800 cal diet. I'm an Endomorph body type

I want protein at 1g per lb of lean body mass. My lean body mass is around 180lbs therefore 40% of 1800 cals = 720 cals divided by 4 = 180g protein

I want to keep below 100g of carbs per day therefore 1800 divided by 100g x 4cal = 450 = 25% of total cals (rounded down to 20% because mfp doesn't allow 25%

Rest is allocated to fat which equals 40%

Great article on macro ratios and fat loss depending on body types here

http://www.bodybuilding.com/fun/ask-the-ripped-dude-magical-macronutrient-ratio-for-fat-loss.html

SaebraSpirit

20c / 40f / 40p - My reasons for this is I am following a 1800 cal diet. I'm an Endomorph body type

I want protein at 1g per lb of lean body mass. My lean body mass is around 180lbs therefore 40% of 1800 cals = 720 cals divided by 4 = 180g protein

I want to keep below 100g of carbs per day therefore 1800 divided by 100g x 4cal = 450 = 25% of total cals (rounded down to 20% because mfp doesn't allow 25%

Rest is allocated to fat which equals 40%

Great article on macro ratios and fat loss depending on body types here

http://www.bodybuilding.com/fun/ask-the-ripped-dude-magical-macronutrient-ratio-for-fat-loss.html

Wow I never really thought about body types and how they affect macros, hmm I'm gonna have to read into this! Thanks for the link

grantdumas7

Here is a good video on carbs. http://www.youtube.com/watch?feature=player_embedded&v=AwftUh9SVx0

DatMurse

20c / 40f / 40p - My reasons for this is I am following a 1800 cal diet. I'm an Endomorph body type

I want protein at 1g per lb of lean body mass. My lean body mass is around 180lbs therefore 40% of 1800 cals = 720 cals divided by 4 = 180g protein

I want to keep below 100g of carbs per day therefore 1800 divided by 100g x 4cal = 450 = 25% of total cals (rounded down to 20% because mfp doesn't allow 25%

Rest is allocated to fat which equals 40%

Great article on macro ratios and fat loss depending on body types here

http://www.bodybuilding.com/fun/ask-the-ripped-dude-magical-macronutrient-ratio-for-fat-loss.html

Wow I never really thought about body types and how they affect macros, hmm I'm gonna have to read into this! Thanks for the link

That is a garbage article. macronutrient allocation is not a true factor in weight loss unless you go to single digit bodyfat(males)

So if an endo becomes skinny what happens? all of a sudden their macronutrient composition changes? no

I lost weight linear when i was fatter utilizing 1 meal a day, low fat, and low carb. I lost weight at all the same rate but the effects on my performance and happiness were the big factors that were altered based upon my macros

Sarauk2sf

I get a minimum of 1g protein per lb/lbm and 0.35g fats per lb/body weight - the rest I fill in wherever, but trying to keep carbs up as much as possible while still being able to eat food I like.

grantdumas7

I get a minimum of 1g protein per lb/lbm and 0.35g fats per lb/body weight - the rest I fill in wherever, but trying to keep carbs up as much as possible while still being able to eat food I like.

This does seem to be the new way of counting macros. In fact I have started using this approach.

DatMurse

I get a minimum of 1g protein per lb/lbm and 0.35g fats per lb/body weight - the rest I fill in wherever, but trying to keep carbs up as much as possible while still being able to eat food I like.

This does seem to be the new way of counting macros. In fact I have started using this approach.

the fat intake is higher than the true requirement but not many people actually take a look into the essential fatty acids required for intake. Unless you somehow was 100% sure of your EFA intake you could drop to 20-25%. Maybe even lower.

I dont keep track of my EFAs at all tbh.

The other factor that gets altered is the lower bodyfat you are the more protein is required for you. I am not talking about 12% either.
I am talking about 10-8%. the protein requirement will shoot up to about 1.4

dbmata

I don't worry about my macro mix, as it is irrelevant to my weightloss.

I do prefer protein, and enjoy the feeling or tearing apart flesh, cooked or raw. So I tend to eat more protein, and fewer carbs. I'm not a big fruit fan, and I know I shouldn't eat grains much, considering what they do to my stomach. However, I'm stupid sometimes.

Joehenny

I don't worry about my macro mix, as it is irrelevant to my weightloss.

I do prefer protein, and enjoy the feeling or tearing apart flesh, cooked or raw. So I tend to eat more protein, and fewer carbs. I'm not a big fruit fan, and I know I shouldn't eat grains much, considering what they do to my stomach. However, I'm stupid sometimes.

Yes this is true but, it IS relevant as far as body composition goes.

Joehenny

Currently: 45c/35p/20f

Trying to go to 40p/40c/20f but it's hard. I'm starting to realize that I don't really care for meat as much as I need to:/. Sucks because there is no way in HELL I'm going vegetarian though, just kind of a drag to have to eat my lbm in protein grams every day.

DatMurse

I don't worry about my macro mix, as it is irrelevant to my weightloss.

I do prefer protein, and enjoy the feeling or tearing apart flesh, cooked or raw. So I tend to eat more protein, and fewer carbs. I'm not a big fruit fan, and I know I shouldn't eat grains much, considering what they do to my stomach. However, I'm stupid sometimes.

Yes this is true but, it IS relevant as far as body composition goes.

to a certain degree.
It is relevant when you go sub 12%

Joehenny

I don't worry about my macro mix, as it is irrelevant to my weightloss.

I do prefer protein, and enjoy the feeling or tearing apart flesh, cooked or raw. So I tend to eat more protein, and fewer carbs. I'm not a big fruit fan, and I know I shouldn't eat grains much, considering what they do to my stomach. However, I'm stupid sometimes.

Yes this is true but, it IS relevant as far as body composition goes.

to a certain degree.
It is relevant when you go sub 12%

At any level of body fat macro distribution will play a role, may not be as noticeable at higher levels but certainly will be in your lifts. Also not to mention the hormonal issues of being deficient in a macro-nutrient over an extended amount of time. The most common for example due to bad info: fat.

dbmata

I don't worry about my macro mix, as it is irrelevant to my weightloss.

I do prefer protein, and enjoy the feeling or tearing apart flesh, cooked or raw. So I tend to eat more protein, and fewer carbs. I'm not a big fruit fan, and I know I shouldn't eat grains much, considering what they do to my stomach. However, I'm stupid sometimes.

Yes this is true but, it IS relevant as far as body composition goes.

to a certain degree.
It is relevant when you go sub 12%

I would also agree that it is relevant if I was eating mostly carbs and not really investing in preserving what lean muscle I have. However, for me, it is not an issue.

DatMurse

I don't worry about my macro mix, as it is irrelevant to my weightloss.

I do prefer protein, and enjoy the feeling or tearing apart flesh, cooked or raw. So I tend to eat more protein, and fewer carbs. I'm not a big fruit fan, and I know I shouldn't eat grains much, considering what they do to my stomach. However, I'm stupid sometimes.

Yes this is true but, it IS relevant as far as body composition goes.

to a certain degree.
It is relevant when you go sub 12%

At any level of body fat macro distribution will play a role, may not be as noticeable at higher levels but certainly will be in your lifts. Also not to mention the hormonal issues of being deficient in a macro-nutrient over an extended amount of time. The most common for example due to bad info: fat.

Past this point is not related to the average person.

The hormonal issue is related to fat intake where it is literally non existent and little to no EFAs are taken within the body.

In regards to glycogen your body doesnt use as much glycogen in a normal lifting routine as people think it does. Even ketogenic people can still maintain a decent amount of strength in relation to inadequate carbohydrate intake and do not feel the effects of fatigue in relation to low carbohydrate intake.

Protein becomes a bigger factor the leaner you are.
People have this assumption that if someone is at 25%+ bodyfat they still need 1lb of protein per lb of bw.
They can go as low as .5 and still maintain adequate muscle mass and strength.

It is all relative to fuel availability such as protein will be determined upon muscle vs fat ratio.

This is also the first time I saw that someone says you will have a hormonal issue from being deficient of protein or carbs