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    What are your ratios?

    Posts: 57 Member
    edited January 5 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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    • Posts: 2,390 Member
      35% protein, 35% carbs, 30% fat
    • Posts: 1,517 Member
      40%carb, 30 protein, 30 fat
    • Posts: 1,897 Member
      40%carb, 30 protein, 30 fat
      This
    • Posts: 12,142 Member
      40%carb, 30 protein, 30 fat

      The Zone! Do you crossfit?
    • 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)
    • Posts: 59 Member
      I do 45/35/20 Carbs/Protein/Fat
    • 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.
    • Posts: 1,140 Member
      I am 40%c 35% pro and 25% fat
    • 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!
    • Posts: 1,517 Member
      show previous quotes

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

      Another one here.
    • Posts: 4,404 Member
      45% carbs, 30% fat, 25% protein.
    • Posts: 1,344 Member
      10% protein, 50%carb, 40% fat
    • 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.
    • 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)
    • Posts: 84 Member
      50% Fat
      35% Protein
      15% Carbohydrate
    • 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.
    • 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
    • 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
    • Posts: 4
      how do I figure out my ratios?
    • 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.
    • Posts: 1,128 Member
      Currently aiming for around...

      50 carb / 20 protein / 30 fat
    • Posts: 10 Member
      65F/30P/5C
    • Posts: 322
      I do 40 carbs, 30 protein and 30 fat. It is kinda hard to get that much protein in a day though!
    • Posts: 1,785 Member
      45% protein , 30% fat . 25% carbs
    • 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.
    • Posts: 371 Member
      40/40/20 just to ensure I get 1g of protein per lb. Seems to be working well.
    • 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.
    • 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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