help with macro ratios

matthewdylenbrown
matthewdylenbrown Posts: 6
in Food and Nutrition
So I was wondering what is the best way to set my macros. I currently have them balanced out somewhere around 35/35/30, but in doing some reading online I've noticed a lot of "golden rules" out there. Some say carbs should be 50%, protein 30, fat 20 around there. I'm meeting my calorie goals and balancing everything out, but do I need more carbs and less fat? What is everyone's thoughts and if anyone is an expert in the field lets hear your input on the matter. I'm no dietician by far, so I need some advice.

Replies

  • skydiveD30571
    skydiveD30571 Posts: 281 Member
    Read this 4 part article by Lyle McDonald.

    http://www.bodyrecomposition.com/fat-loss/comparing-the-diets-part-1.html

    He mentions that protein should be based off body composition, and then fat/carbs can be split 3 different ways. He discusses the pros and cons for each type and the general person it is recommended for. After reading through it, I decided on ratios basically identical to yours. I think you'll like it. Good luck!
  • seena511
    seena511 Posts: 685 Member
    you could also check out the topic "in place of a road map"...very helpful. generally i think people recommend .7-1 g of protein for each pount of lean body mass (LBM) and something like .9 g of fat for each pound of total weight, and the rest carbs. i believe this will often balance out to about 40/30/30
  • skydiveD30571
    skydiveD30571 Posts: 281 Member
    something like .9 g of fat for each pound of total weight, and the rest carbs. i believe this will often balance out to about 40/30/30

    I think you might have meant .29g of fat per pound. .9g per pound is a huge amount. 30% fats is usually .25-.35g per pound. And yes, the roadmap is extremely helpful!
  • matthewdylenbrown
    matthewdylenbrown Posts: 6
    Thanks a lot guys! I came up with 40/30/30 just like you suggested and it has been going great!

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