carb/fat/protein ratio
Options
ILoveFroggies
Posts: 120 Member
Hi guys, what's a suitable carb/fat/protein ratio for weight loss, bearing in mind I don't just want to "drop weight", I'm keen to maintain and possibly slightly build muscle and just lose fat/get leaner?
Thoughts?
Thanks
Thoughts?
Thanks
0
Replies
-
How does 50% carbs, 20% protein, 30% fat sound?
Is that too little protein?0 -
Anyone?0
-
Anyone?
Yeah, that should be fine, especially if you include weight bearing exercise to the mix. Personally I like a little more protein. I normally consume around .8 to 1g/lb/lbm which for me is around 160g's and 20% would work out to around 140. Carbs and fat I ususally play around with. Lately I'm around 200g's of carbs.....I consume around 2800 calories, just for reference.0 -
Thanks so much Would you say your protein % is closer to 23-24% then?0
-
I'm keen to maintain and possibly slightly build muscle
I'd go with a more balanced approach like 40carb / 30 protein / 30 fats.
40/30/30 is a good general setting.0 -
To lose body fat, yet maintain what muscle I have --- I eat 50% protein/30% carbs/20% fat.
Once I am settled where I would like to be, I plan to go with a more balanced approach. Maybe 40/40/20 or 40/30/30.0 -
Here's a great thread on that topic:
http://www.myfitnesspal.com/topics/show/819055-setting-your-calorie-and-macro-targets0 -
To lose body fat, yet maintain what muscle I have --- I eat 50% protein/30% carbs/20% fat.
Once I am settled where I would like to be, I plan to go with a more balanced approach. Maybe 40/40/20 or 40/30/30.
Yes, to maintain muscle, you should aim for 1g protein per lb bodyweight. For myself, it ends around 50%, and I was at 20% carbs, 30% fat since 100g carbs per day is kind of a magic number to keep your glycogen supplies up for daily activities, yet deplete them from exercise, forcing your body to convert fat for glycogen. If that isn't there, it WILL convert protein for it but it generally does that as a last resort. With my split, I ended up feeling a little too run down though after a hard day at work, so I moved it to a 45% protein 25% carb 30% fat split. I have more energy now through the day.0 -
To lose body fat, yet maintain what muscle I have --- I eat 50% protein/30% carbs/20% fat.
Once I am settled where I would like to be, I plan to go with a more balanced approach. Maybe 40/40/20 or 40/30/30.
Yes, to maintain muscle, you should aim for 1g protein per lb bodyweight. For myself, it ends around 50%, and I was at 20% carbs, 30% fat since 100g carbs per day is kind of a magic number to keep your glycogen supplies up for daily activities, yet deplete them from exercise, forcing your body to convert fat for glycogen. If that isn't there, it WILL convert protein for it but it generally does that as a last resort. With my split, I ended up feeling a little too run down though after a hard day at work, so I moved it to a 45% protein 25% carb 30% fat split. I have more energy now through the day.0 -
How does 50% carbs, 20% protein, 30% fat sound?
Is that too little protein?0 -
I think you'll find fat doesn't convert to glycogen, it's protein that does that.0
-
I think you'll find fat doesn't convert to glycogen, it's protein that does that.0
-
Fat converted to actual glucose is minicule.......... amino acids are the main substrate for gluconeogenesis.0
-
Fat converted to actual glucose is minicule.......... amino acids are the main substrate for gluconeogenesis.0
-
I'd hate to detract from the thread so I'll continue through messages!0
-
This is the macro split I try to follow, 20% protein is more than in enough0
-
This is the macro split I try to follow, 20% protein is more than in enough0
-
Depends on the person... if I don't keep my carbs at around 20-30%, I won't lose weight... Just mess around and find out what works for you!0
-
depends on how you want to go about it. You can lose weight doing high carb/low fat and low carb/high fat. I'm the latter. 60%-70% fat/25% protein fill in the rest with carbs0
-
I guess it depends on the person and body type. But, my wonderful and very fit dietician put me at 50/30/20 (c/p/f). Try to get 3 times as much protein as fat. But one day of indulgence won't hurt, if you are consistent most of the time. Thanks @slomba.0
Categories
- All Categories
- 1.4M Health, Wellness and Goals
- 391.6K Introduce Yourself
- 43.5K Getting Started
- 259.7K Health and Weight Loss
- 175.6K Food and Nutrition
- 47.3K Recipes
- 232.3K Fitness and Exercise
- 393 Sleep, Mindfulness and Overall Wellness
- 6.4K Goal: Maintaining Weight
- 8.5K Goal: Gaining Weight and Body Building
- 152.7K Motivation and Support
- 7.8K Challenges
- 1.3K Debate Club
- 96.3K Chit-Chat
- 2.5K Fun and Games
- 3.3K MyFitnessPal Information
- 23 News and Announcements
- 939 Feature Suggestions and Ideas
- 2.3K MyFitnessPal Tech Support Questions