Carbs/Fat/Protein Best Ratio?

swashburn3
swashburn3 Posts: 172 Member
edited December 2024 in Food and Nutrition
How can I figure the best ratios of carbs to fat to protein for my body?

Thanks!

Sam

Replies

  • Proyecto_AN
    Proyecto_AN Posts: 387 Member
    Go to a specialist with lab exams.

    For me is C45/F25/P30 + glycemic index:

    http://www.health.harvard.edu/blog/use-glycemic-index-to-help-control-blood-sugar-201208135154
  • pg3ibew
    pg3ibew Posts: 1,026 Member
    The first line of your profile says you appreciate brutal honesty.

    Here is some brutal honesty. You are 87 pounds over weight. Forget the carbs/protiens/fats.
    Concentrate on staying at, or under you calorie goals for now. All the rest will come with time.
  • swashburn3
    swashburn3 Posts: 172 Member
    Thanks for the comments (and honesty).

    I have been staying under my calorie goals for the last 30 days, and I've lost quite a bit of weight. However I'm wanting to make lifestyle changes early to establish them as habits. That's why I'm asking about the ratios.

    And yeah, I totally do appreciate brutal honesty.

    Thanks!

    Sam
  • pg3ibew
    pg3ibew Posts: 1,026 Member
    Thanks for the comments (and honesty).

    I have been staying under my calorie goals for the last 30 days, and I've lost quite a bit of weight. However I'm wanting to make lifestyle changes early to establish them as habits. That's why I'm asking about the ratios.

    And yeah, I totally do appreciate brutal honesty.

    Thanks!

    Sam

    Sam, I had 80 pounds to lose. I started really slow. With small changes. Like changing from white bread to whole wheat bread. Then white rice to whole wheat rice the next week. Add a veggie the week after. A fruit after that. And so on. If you try to do too much at one time, you could get confused/upset and undermine your hard work.
  • swashburn3
    swashburn3 Posts: 172 Member
    pg3ibew,

    I have been making these changes, actually. Calories have been my first priority, as I slowly progress towards healthy choices.

    However, as I'm making choices, how do I figure *how much* wheat bread vs. chicken breast vs. olive oil to use? Right now in my fitness journey I don't know how to make good choices.

    That's why I'm asking about the ratios.

    Thanks!
    Sam
  • zaph0d
    zaph0d Posts: 1,172 Member
    Go with the standard - a gram of protein per lb of LBM, .35g fat per lb of BW, and the rest as whatever. Then retrofit the ratio from there.
  • pg3ibew
    pg3ibew Posts: 1,026 Member
    pg3ibew,

    I have been making these changes, actually. Calories have been my first priority, as I slowly progress towards healthy choices.

    However, as I'm making choices, how do I figure *how much* wheat bread vs. chicken breast vs. olive oil to use? Right now in my fitness journey I don't know how to make good choices.

    That's why I'm asking about the ratios.

    Thanks!
    Sam

    Good luck to you, Sam. I am sure you can do it and do it right. I hope to see you in the SUCCESS STORIES with 80 pounds down.

    Pete
  • swashburn3
    swashburn3 Posts: 172 Member
    Aha, lean body mass. I saw a formulation before like that but it said "your weight". So, let's see...

    My estimated lean body mass is 200 lbs. I used the military measurements method to figure my body fat at 41.1%.
    Protein: 200g
    Fat: 70g

    Now, using the MFP goal tool percentages, that would put me at:

    40% Protein 214g
    30% Fat 71g
    30% Carbs 161g

    Does that look right?

    Thanks!
    Sam

    P.S. Pete, I WILL be in the success stories! It's just a matter of time.
  • zaph0d
    zaph0d Posts: 1,172 Member
    Aha, lean body mass. I saw a formulation before like that but it said "your weight". So, let's see...

    My estimated lean body mass is 200 lbs. I used the military measurements method to figure my body fat at 41.1%.
    Protein: 200g
    Fat: 70g

    Now, using the MFP goal tool percentages, that would put me at:

    40% Protein 214g
    30% Fat 71g
    30% Carbs 161g

    Does that look right?

    Thanks!
    Sam

    P.S. Pete, I WILL be in the success stories! It's just a matter of time.

    Seems pretty reasonable. 214g protein sounds like a lot, so if you're not hitting it, I wouldn't sweat it too much. I should have mentioned, many people do the calculation based on their goal weight and body fat. Bottom line - there is a LOT of wiggle room. Keeping the cals in check should be your #1 priority for now. You can always fine tune stuff down the road.

    Success Story in the making. I dig it!
  • pg3ibew
    pg3ibew Posts: 1,026 Member


    P.S. Pete, I WILL be in the success stories! It's just a matter of time.

    YES!!!!! That is the right attitude!!!!!!
  • takumaku
    takumaku Posts: 352 Member
    Sam,

    Use the USDA link to determine the ratio of foods you should be eating for a balanced meal. The USDA follows a 55/15/30 (Carb/Protein/Fat) ratio. For now, I personally wouldn't focus on finding the best ratio. I feel your focus should be on meeting your caloric intake for weight lost and fitness goals.

    http://www.choosemyplate.gov/myplate/index.aspx
  • 70davis
    70davis Posts: 348 Member
    Bump
  • swashburn3
    swashburn3 Posts: 172 Member
    Thanks for all the comments everyone!
This discussion has been closed.

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