What are your ratios?

gisele246
gisele246 Posts: 57 Member
in Food and Nutrition
I am a woman trying to lose fat and build muscle. A website suggested 40% carb, 40% protein, and 20% fat. Does this sound about right? Curious as to what everyone else does.
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Replies

  • n0ob
    n0ob Posts: 2,390 Member
    35% protein, 35% carbs, 30% fat
  • Cranktastic
    Cranktastic Posts: 1,517 Member
    40%carb, 30 protein, 30 fat
  • MidwestAngel
    MidwestAngel Posts: 1,897 Member
    40%carb, 30 protein, 30 fat
    This
  • Acg67
    Acg67 Posts: 12,142 Member
    40%carb, 30 protein, 30 fat

    The Zone! Do you crossfit?
  • Brewster1215
    Brewster1215 Posts: 247 Member
    I just roll a pair of 10 sided dice and let the ratios fall where they may (Actually I just follow what my coach does)
  • AnikaP81
    AnikaP81 Posts: 59 Member
    I do 45/35/20 Carbs/Protein/Fat
  • Sarauk2sf
    Sarauk2sf Posts: 28,072 Member
    I don't use ratios

    I use the 1g per lb of LBM for protein, 0.35g per lb of total body weight for fats and the rest wherever. The % would really depend on the calories in that case.

    The answer really depends on what your calories are that these percentages are based on.
  • BackTatJIM
    BackTatJIM Posts: 1,140 Member
    I am 40%c 35% pro and 25% fat
  • ChitownFoodie
    ChitownFoodie Posts: 1,562 Member
    I don't use ratios

    I use the 1g per lb of LBM for protein, 0.35g per lb of total body weight for fats and the rest wherever. The % would really depend on the calories in that case.

    Same here!
  • Cranktastic
    Cranktastic Posts: 1,517 Member
    40%carb, 30 protein, 30 fat

    The Zone! Do you crossfit?

    no LOL
    just messing around to see what i like
    i tried 20% fat and it was just too low.
  • onyxgirl17
    onyxgirl17 Posts: 1,722 Member
    I don't use ratios

    I use the 1g per lb of LBM for protein, 0.35g per lb of total body weight for fats and the rest wherever. The % would really depend on the calories in that case.

    The answer really depends on what your calories are that these percentages are based on.

    this!
  • dansls1
    dansls1 Posts: 309 Member
    40%carb, 30 protein, 30 fat

    Another one here.
  • Graelwyn75
    Graelwyn75 Posts: 4,404 Member
    45% carbs, 30% fat, 25% protein.
  • NormalSaneFLGuy
    NormalSaneFLGuy Posts: 1,344 Member
    10% protein, 50%carb, 40% fat
  • Game8
    Game8 Posts: 442
    50% carbs, 30% protein, 20% fat has always worked for me.

    As my calorie intake goal gets lower, I usually up protein a bit on the expense of carbs.
  • takumaku
    takumaku Posts: 352 Member
    Most days: 60% carb, 20% fat, 20% protein (i.e. endurance runner plan)

    Some days: 55% carb, 20% fat, 25% protein (i.e. sprinter runner plan)

    Sick days: 50% carb, 25% fat, 25% protein (i.e. moderate carb plan)
  • chopzgurl05
    chopzgurl05 Posts: 84 Member
    50% Fat
    35% Protein
    15% Carbohydrate
  • Shadowknight137
    Shadowknight137 Posts: 1,243 Member
    I don't use ratios

    I use the 1g per lb of LBM for protein, 0.35g per lb of total body weight for fats and the rest wherever. The % would really depend on the calories in that case.

    The answer really depends on what your calories are that these percentages are based on.

    Pretty much this, except with higher fat intake.

    Basing things on ratios is far too restrictive. It's a lot easier to hit your fat and protein intake and fill the rest of your calories with whatever you like rather than meticulously make sure you got exactly 230g of protein and carbs equal, IMO.
  • leomentlines
    leomentlines Posts: 440 Member
    I have mine set for 40-30-30, although lately I've been over my fat/protein and under on my carbs. Probably closer to 35-35-30 some days
  • maqsmj
    maqsmj Posts: 697
    i do not know the ratios for ladies but for men it is this way, 1 LBM ( lean body mass ) = 1 g of protien , 1 LBM = .5 fat and the rest carbs, so for the ladies you will need to search and find what your body actually needs, and as i know ladies need more fat as it effects their hormones and monthly stuff
  • knittybitties
    knittybitties Posts: 4
    how do I figure out my ratios?
  • sarahstrezo
    sarahstrezo Posts: 568 Member
    My first goal is also to get at least 1g of protein for every lb of LBM....after that.....I don't pay much attention.
  • jayche
    jayche Posts: 1,128 Member
    Currently aiming for around...

    50 carb / 20 protein / 30 fat
  • janelgreo
    janelgreo Posts: 10 Member
    65F/30P/5C
  • darleyschroeder
    darleyschroeder Posts: 322
    I do 40 carbs, 30 protein and 30 fat. It is kinda hard to get that much protein in a day though!
  • Chadomaniac
    Chadomaniac Posts: 1,785 Member
    45% protein , 30% fat . 25% carbs
  • yecatsml
    yecatsml Posts: 180 Member
    I don't use ratios

    I use the 1g per lb of LBM for protein, 0.35g per lb of total body weight for fats and the rest wherever. The % would really depend on the calories in that case.

    The answer really depends on what your calories are that these percentages are based on.

    ^ This, but I up my protein so I get about 160ish g/day - for me it works and keeps me full. I find too many carbs makes me bloated.
  • AverageUkDude
    AverageUkDude Posts: 371 Member
    40/40/20 just to ensure I get 1g of protein per lb. Seems to be working well.
  • hedgehogia
    hedgehogia Posts: 40 Member
    I'm currently 5carb/30pro/65fat. I try to get 85g protein a day. I've been on this ratio for 8 days and lost 7.5lbs. I try to keep my net carbs under 25g. I'll add more carbs/day next week.
  • caseythirteen
    caseythirteen Posts: 956 Member
    I have it set to 40% carb, 30% protein and 30% fat but it always fluctuates a little. I just like that range because it helps me make sure I'm getting a good balance most days. I know this spread is something I can sustain too so it's where I will stay for now.

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