What's the best macro break down?

honu178
honu178 Posts: 13 Member
in Food and Nutrition
I've been using the handy food app for a few days now and I'm totally loving it because I can see the % of macros I intake. My question what is the best macro ratio for optimal fat loss? as in %protein, %carbs and %fat I should intake? It seems I always go over my protein, too much carbs and not enough fat. On MFP it defaulted to 55%C, 30% fat and 15% protein. Thanks!

Replies

  • Shock_Wave
    Shock_Wave Posts: 1,573 Member
    Totally depends on your goals, how much you exercise, what kind of exercise i.e cardio or strength training etc...


    There is no one size fits all unless you just go with the MFP recommendations but that is a very very general basis for macros.
  • skinnynerd
    skinnynerd Posts: 110
    40%C, 30%P, 30%F
  • mustgetmuscles1
    mustgetmuscles1 Posts: 3,346 Member
    I like to base it off body weight instead of percentages.

    Minimum 1 gram protein per pound of lean body weight
    Minimum .35 gram fat per pound of lean body weight

    The remaining cals can be made up of whatever combo of fats, carbs or protein you want to reach your calorie goal.
  • Shock_Wave
    Shock_Wave Posts: 1,573 Member
    40%C, 30%P, 30%F

    lol ^ I like how you just spit off this random macro with out even knowing OPs routine or goals.
  • honu178
    honu178 Posts: 13 Member
    My work out regiment is strength 3 days a week and cardio 6 days a week. I'm trying to trim fat off but maintain the muscle I do have...I am definitely not trying to build muscle since I have enough. Isn't 15% protein too little? Anyone have any success with a certain macro breakdown %? I know all of our bodies are different. Thanks to those who contributed so far.
  • taiyola
    taiyola Posts: 964 Member
    Totally depends on your goals, how much you exercise, what kind of exercise i.e cardio or strength training etc...


    There is no one size fits all unless you just go with the MFP recommendations but that is a very very general basis for macros.

    This.

    I read this online in regards to protein:

    Sedentary? Your weight x 0.4
    Lightly active? Your weight x 0.6
    Active? Your weight x 0.8
    Trying to build muscle? Your weight x 1

    :glasses:
  • bacitracin
    bacitracin Posts: 921 Member
    some people, like me, who follow www.reddit.com/r/keto 's advice tend to have 65% fat, 30% protein and 5% carbs. I've lost about 60lbs, and it IS a muscle-sparing regimen, although it can be pretty tiring to do as much cardio as you do on this lifestyle.
  • honu178
    honu178 Posts: 13 Member
    40%C, 30%P, 30%F

    lol ^ I like how you just spit off this random macro with out even knowing OPs routine or goals.

    I believe the 40/30/30 she posted refers to the Zone diet which many have had success with. Jenn Anniston does zone but it might now work for me lol
  • erickirb
    erickirb Posts: 12,294 Member
    My work out regiment is strength 3 days a week and cardio 6 days a week. I'm trying to trim fat off but maintain the muscle I do have...I am definitely not trying to build muscle since I have enough. Isn't 15% protein too little? Anyone have any success with a certain macro breakdown %? I know all of our bodies are different. Thanks to those who contributed so far.

    Are you training for any endurance event or just doing cardio to burn calories?
  • mustgetmuscles1
    mustgetmuscles1 Posts: 3,346 Member
    40%C, 30%P, 30%F

    lol ^ I like how you just spit off this random macro with out even knowing OPs routine or goals.

    I believe the 40/30/30 she posted refers to the Zone diet which many have had success with. Jenn Anniston does zone but it might now work for me lol

    It should work for anyone because it meets the minimum requirements of fat and protein (which are essential nutrients). The rest just gets converted into energy and used.
  • Shock_Wave
    Shock_Wave Posts: 1,573 Member
    My work out regiment is strength 3 days a week and cardio 6 days a week. I'm trying to trim fat off but maintain the muscle I do have...I am definitely not trying to build muscle since I have enough. Isn't 15% protein too little? Anyone have any success with a certain macro breakdown %? I know all of our bodies are different. Thanks to those who contributed so far.
    40%C, 30%P, 30%F

    Either this^^(aka the Zone Diet) and imagine that, that chick was pretty lucky.. Since you are doing cardio 6 days both of these would be a great starting point, or "Moderate" 45% C 35% P 25%F
  • rachelrb85
    rachelrb85 Posts: 579 Member
    It really depends on your body and what you prefer. I personally do 40/30/30 since it was recommended in New Rules of Lifting for Women. After eating back my exercise calories, I end up eating close to 1g of protein per lb. I sometimes try to eat lower carbs because I tend to feel bloated if I eat too much. Other than that, I think it has a good balance betwee carbs and fats. Switch it up every once in a while if you don't see results.
  • taiyola
    taiyola Posts: 964 Member
    40%C, 30%P, 30%F

    lol ^ I like how you just spit off this random macro with out even knowing OPs routine or goals.

    I believe the 40/30/30 she posted refers to the Zone diet which many have had success with. Jenn Anniston does zone but it might now work for me lol

    Key word here is DIET... eurgh no :bigsmile:
  • erickirb
    erickirb Posts: 12,294 Member
    My work out regiment is strength 3 days a week and cardio 6 days a week. I'm trying to trim fat off but maintain the muscle I do have...I am definitely not trying to build muscle since I have enough. Isn't 15% protein too little? Anyone have any success with a certain macro breakdown %? I know all of our bodies are different. Thanks to those who contributed so far.
    40%C, 30%P, 30%F

    Either this^^(aka the Zone Diet) and imagine that that chick was pretty lucky.. Since you are doing cardio 6 days this would be a great starting point, or 45% C 35% P 25%F

    Those don't add to 100%,

    I would say if you are training for an endurance event >10k, then 50-55% carbs, 20-30% protein, 20-30% fat. If you are not training for an event but just like cardio then 45C 30P 25F should be a good option, or 25%P and 30% fat.
  • Sarauk2sf
    Sarauk2sf Posts: 28,072 Member
    I like to base it off body weight instead of percentages.

    Minimum 1 gram protein per pound of lean body weight
    Minimum .35 gram fat per pound of lean body weight

    The remaining cals can be made up of whatever combo of fats, carbs or protein you want to reach your calorie goal.

    ^^This.

    OP: Its not really with regard to fat loss, but more with regard, in conjunction with resistance training, to maintaining as much LBM as possible while losing weight. Sufficient fats are needed for your body to work efficiently.
  • fieldsy4life
    fieldsy4life Posts: 155
    You REALLY don't have to worry about macros unless you are going to follow a meal plan and you are training for a physique competition.

    I agree with the posters who said it is individual.

    A runner will have different ratios than a power lifter (more carbs, less protein).

    But if you're just looking to lose weight, just eat less, move more, and eliminate junk food. Make it a lifestyle change, and when you want to get into hardcore body recomposition, then you can learn more about different ratios and how your body responds to changes in individual macronutrient intake.
  • Shock_Wave
    Shock_Wave Posts: 1,573 Member
    My work out regiment is strength 3 days a week and cardio 6 days a week. I'm trying to trim fat off but maintain the muscle I do have...I am definitely not trying to build muscle since I have enough. Isn't 15% protein too little? Anyone have any success with a certain macro breakdown %? I know all of our bodies are different. Thanks to those who contributed so far.
    40%C, 30%P, 30%F

    Either this^^(aka the Zone Diet) and imagine that that chick was pretty lucky.. Since you are doing cardio 6 days this would be a great starting point, or 45% C 35% P 25%F

    Those don't add to 100%,

    I would say if you are training for an endurance event >10k, then 50-55% carbs, 20-30% protein, 20-30% fat. If you are not training for an event but just like cardio then 45C 30P 25F should be a good option, or 25%P and 30% fat.

    Thank you for catching that my bad it was typo.. meant 45%C 35%P 20%F

    Suggesting the reason being is keeping up your protein in the 30% to 35% is because you do strength train 3 days a week.
  • erickirb
    erickirb Posts: 12,294 Member
    You REALLY don't have to worry about macros unless you are going to follow a meal plan and you are training for a physique competition.

    I beg to differ, if you don't get enough protein while in a caloric deficit a larger % of your loss will come from lean muscle, regardless what you are training for.

    Calories matter for weight loss, Macros matter for body composition (fat loss, muscle retention)
  • Akimajuktuq
    Akimajuktuq Posts: 3,037 Member
    It all depends on what works for you, if you have health issues, etc. I think in general MFP defaults are far too high in carbs and too low for fat and protein. Contrary to what some people will say here, I don't think it's merely calories in and calories out although a few people are able to have success (I don't know if it's long term success though) by eating whatever they want but staying under in calories and exercising like crazy. The quality of the food and macros make a huge difference for me. I have my macros set at 65% fat, 25% protein, and 10% carbs. The difference in my health is like night and day and the cool side effect of my good health is that I am losing weight and NEVER struggle with being hungry or craving/binging. In fact, I have to eat more than I really want on most days just to get my calories in.
  • honu178
    honu178 Posts: 13 Member
    My work out regiment is strength 3 days a week and cardio 6 days a week. I'm trying to trim fat off but maintain the muscle I do have...I am definitely not trying to build muscle since I have enough. Isn't 15% protein too little? Anyone have any success with a certain macro breakdown %? I know all of our bodies are different. Thanks to those who contributed so far.

    Are you training for any endurance event or just doing cardio to burn calories?
    Cardio to burn calories, I am doing a full marathon next year though...not quite training for it yet
  • honu178
    honu178 Posts: 13 Member
    You REALLY don't have to worry about macros unless you are going to follow a meal plan and you are training for a physique competition.

    I beg to differ, if you don't get enough protein while in a caloric deficit a larger % of your loss will come from lean muscle, regardless what you are training for.

    Calories matter for weight loss, Macros matter for body composition (fat loss, muscle retention)
    I totally agree, I am watching for calories and macros. I'm currently at 26% body fat, I am trying to get down below 20% to something like 16-18 for now. I'll reassess once I hit the goal.
  • jacksonpt
    jacksonpt Posts: 10,413 Member
    I like to base it off body weight instead of percentages.

    Minimum 1 gram protein per pound of lean body weight
    Minimum .35 gram fat per pound of lean body weight

    The remaining cals can be made up of whatever combo of fats, carbs or protein you want to reach your calorie goal.

    Agreed.
  • jacksonpt
    jacksonpt Posts: 10,413 Member
    40%C, 30%P, 30%F

    lol ^ I like how you just spit off this random macro with out even knowing OPs routine or goals.

    But for 90% of MFPers, this will work just fine. I see you're point and ultimately you're right. But for the MFP masses, 40/30/30 is at least a good starting point.
  • jacksonpt
    jacksonpt Posts: 10,413 Member
    You REALLY don't have to worry about macros unless you are going to follow a meal plan and you are training for a physique competition.

    I agree with the posters who said it is individual.

    A runner will have different ratios than a power lifter (more carbs, less protein).

    But if you're just looking to lose weight, just eat less, move more, and eliminate junk food. Make it a lifestyle change, and when you want to get into hardcore body recomposition, then you can learn more about different ratios and how your body responds to changes in individual macronutrient intake.

    First, you contradict yourself in your own post.

    Second, the just eat less and move more thing assumes a balanced diet to begin with. Not all of us have that, so our diets are skewed from the get go.
  • laddyboy
    laddyboy Posts: 1,565 Member
    The one that works best for you. Everyone is different. I lean well with 15% carbs 60% protein and 25% fat. That maynot work for you.
  • jacksonpt
    jacksonpt Posts: 10,413 Member
    The one that works best for you. Everyone is different. I lean well with 15% carbs 60% protein and 25% fat. That maynot work for you.

    Not to derail the thread too far, but what's your exercise/workout routine like during your cuts?
  • TheSink
    TheSink Posts: 97 Member
    Well, now I've grown curious!!!

    I've never even considered macro break down. I'm currently trying to lose about 10 pounds and I'm doing a tennis strength-training program.

    I'm in phase one, building strength. Two days a week doing full body strength training, and then I'm doing 2-3 days a week of cardio (mix up running on treadmill, stair stepper, rowing machine and eliptical). 8 weeks.

    Phase two is maximizing stregth which will be 3 days a week strength training, and I plan on continuing the cardio. 8 weeks.

    Then phases three & four are combined. Plyometrics and circuit training 4-5 days a week total. 3 to 4 months.

    I'm also walking 45 minutes a day over lunch.

    I guess right now MFP set it at 55% C, 30% P, 15% F. I've reset it 40/30/30. Any suggestions would be appreciated.
  • Jennical
    Jennical Posts: 219 Member
    Bump.
  • DaphneAtx
    DaphneAtx Posts: 153
    I also do 40C/30P/30F and it's working great for me. Lots of energy to spare and I'm on my feet all day long.
  • njitalian
    njitalian Posts: 52
    For me, keeping my energy up and my bf low is my goal of late and I follow a high protein/high fat diet taking in no more than 25/30grams of carbs during the week and then carb load with healthy carbs on the weekend with low protein and little to no fats. Works great for me but wouldn't work for someone doing any type of endurance sport.

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