what is your carb/protein/fat ratio?

Lunarbeanie
Lunarbeanie Posts: 107 Member
in Food and Nutrition
Help! Not sure what to set it at. I'm plateau-ing. I've been at the same weight for 3-4 weeks. So, maybe too many carbs?

What do you do?
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Replies

  • JezzD1
    JezzD1 Posts: 431
    carbs30/fat30/protein40
    seems to be the general medium
  • skinnyinnotime
    skinnyinnotime Posts: 4,078 Member
    C 40% F 30% P 30%
  • gabijadc
    gabijadc Posts: 90 Member
    C 50
    F 20
    P 30

    I rarely hit the 30% protein though :(
  • JJordon
    JJordon Posts: 857 Member
    40/20/40 (the Insanity recommended ratio) for carbs, fats, protein. And I do my darndest to hit that protein ratio, like a boss.
  • Djproulx
    Djproulx Posts: 3,084 Member
    gabijadc -

    50% C, 30% P, 20% F is the ratio my trainer has me on as well. Cal target is 2000-2100/day. That's about 150G protein and i usually get there. Takes some focus, but meats, eggs, fish, greek yogurt and a protein shake or bar each day seems to work.

    My challenge is limiting the other stuff. :laugh:
  • JGainingHealth
    JGainingHealth Posts: 194 Member
    I've played around with mine a lot and now I'm happy at 50%C 25%F 25%P
  • 3foldchord
    3foldchord Posts: 2,918 Member
    carbs30/fat30/protein40
    seems to be the general medium

    Ditto. I am focussing more I'm grams than ratios right now, but they come out close to the above ratios.
  • CaffeinatedConfectionist
    CaffeinatedConfectionist Posts: 1,046 Member
    45% carbs, 25% protein, 30% fat. But really, I just try to hit my protein and let the others fall where they will. I love my my peanut butter and olive oil and full fat dairy, so the fat macro isn't usually a concern, either :happy:
  • JGainingHealth
    JGainingHealth Posts: 194 Member
    45% carbs, 25% protein, 30% fat. But really, I just try to hit my protein and let the others fall where they will. I love my my peanut butter and olive oil and full fat dairy, so the fat macro isn't usually a concern, either :happy:

    I was JUST contemplating changing mine to that because sometimes I go a little over on my fat and under on my carbs, but I think I'm just going to stay with where I'm at because psychologically I'd rather see red in the fat column than red in the carbs column lol
  • cmriverside
    cmriverside Posts: 34,458 Member
    Carbs 30%
    Protein 25%
    Fat 45%


    Maintenance weight, for five years.
  • tonytoo
    tonytoo Posts: 307
    carbs30/fat30/protein40
    seems to be the general medium

    This for me.
  • Huffdogg
    Huffdogg Posts: 1,934 Member
    Right now I'm in ketosis, but usually protein grams = bodyweight in lbs, and split the carbs and fat evenly after that.
  • LavenderBouquet
    LavenderBouquet Posts: 736 Member
    It's really up to you what you set it to, I use the following:

    20% carbs
    25% protein
    55% fat
  • highervibes
    highervibes Posts: 2,219 Member
    10% carbs
    30% protein
    60% fat

    ish.
  • KayteeB07
    KayteeB07 Posts: 341
    what would everyone recommend for maintaining?
  • etoiles_argentees
    etoiles_argentees Posts: 2,827 Member
    Carbs 30%
    Protein 25%
    Fat 45%


    Maintenance weight, for five years.

    Same, not interested in weight loss.
  • Akimajuktuq
    Akimajuktuq Posts: 3,037 Member
    It's really up to you what you set it to, I use the following:

    20% carbs
    25% protein
    55% fat

    Nice to finally see a healthier fat ratio. (20% fat? Really?)

    Me: 75% fat, 20% protein, 5% carbs. That's the ratio that I require to be healthy and to correct metabolic issues (aka excess fat storage and uncontrollable hunger).
  • Huffdogg
    Huffdogg Posts: 1,934 Member
    what would everyone recommend for maintaining?

    macros aren't all that significant for maintaining. What kind of activity do you do? That dictates whether or not you need a significant amount of carbs, tbh.
  • Teliooo
    Teliooo Posts: 725 Member
    40 carbs/30 fat /30 proteinBut I am following the palo diet mainly so not many carbs are consumed. So probably more like 60 protein 30 fat 10 carbs
  • singer201
    singer201 Posts: 563 Member
    Primal/paleo, so 15% carb, 25% protein, 60% fat
  • MercenaryNoetic26
    MercenaryNoetic26 Posts: 2,747 Member
    40c/30f/30p

    ETA: interesting ratios going on here. I see mine is the minority here, lol.
  • Crankstr
    Crankstr Posts: 3,958 Member
    35p, 35f, 30c,
  • Pangui
    Pangui Posts: 373 Member
    It's not the ratio that dictates your rate of weight loss. Generally, it's the amount of caloric energy you consume. Healthy whole foods will give an advantage over processed packaged foods.

    My ratio is C:80%, P:10-15%, F:5-10%

    I eat potatoes, rice and beans all day and still lose weight.
  • Huffdogg
    Huffdogg Posts: 1,934 Member
    One of my biggest frustrations with MFP is their insistence on percentages for every macronutrient. I wish wish wish wish wish they would allow for you to set fixed numbers for certain macros, and set the remainder accordingly. Percentages work horribly for me, personally, and for most people I know who are lifters first and foremost.
  • 3foldchord
    3foldchord Posts: 2,918 Member
    One of my biggest frustrations with MFP is their insistence on percentages for every macronutrient. I wish wish wish wish wish they would allow for you to set fixed numbers for certain macros, and set the remainder accordingly. Percentages work horribly for me, personally, and for most people I know who are lifters first and foremost.
    mine are set to %, but I have actual numbers I try to meet, the % are the closest I found to my goal numbers. It took a while to not care if there is red here or there, as my goal is NOT percentages right now.
  • CoderGal
    CoderGal Posts: 6,800 Member
    .8g of protein/lb body weight which for me is ~100g
    .55g of protein/lb body weight which for me is ~70g
    I fill in the rest with carbs...usually 200+ grams, a lot more depending on exercise.

    I don't go by percentages. My goal is to fill my protein and fat requirements and fill in the rest with carbs. The more I exercise the more carbs I have which is exactly what I need with exercse.
  • bellesouth18
    bellesouth18 Posts: 1,071 Member
    35% carbs, 35% fat, 30% protein. It works well for me and my weight loss. I don't lose with a larger carb intake--I gain.
  • misskerouac
    misskerouac Posts: 2,242 Member
    35c / 35p / 30f
  • __RANDY__
    __RANDY__ Posts: 1,036 Member
    35p 35c 30f
  • TimeForMe99
    TimeForMe99 Posts: 309
    There is no perfect ratio. Protein should be 1 gram per pound of Lean Body Mass (LBM). For women this is 100-110 grams; if you know your body fat percentage you can calculate exactly. Fat should be 25-30% of total calories and the balance to carbs.

    If your calorie goal is 1750 per day:
    Protein: 440 calories or 25% (rounded to nearest 5%)
    Fat: 437 calories or 25%
    Carbs: 873 calories or 50%

    Your protein requirement in grams stays the same (unless you're training for a body building competition). The other macros will need to be recalculated as you reduce your weight and calorie limit.

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