Do Macro ratios matter???

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plumbean
plumbean Posts: 4
in Food and Nutrition
For my age and size, I have seen recommendations for a range of macros - depending on different proportional guidelines one follows:

For carbs, I have seen anywhere from 70-162g recommended
For protein, anywhere from 81-134g recommended
For fats, anywhere from 35-54g recommended

....depending on whether its a traditional guideline, or the IIFYM, or other.

I have been using the IIFYM, but am often over my carb limit - which seems pretty low. If I stay within my calorie guidelines, does it really matter on the proportions of Carb/Protein/Fat???

Looking for some collective wisdom on this....

I'm not a bodybuilder, lol.....

Replies

  • ahamm002
    ahamm002 Posts: 1,690 Member
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    Ratio's and proportions aren't important. But it is extremely important to get a sufficient amount protein, fat, and fiber. Beyond that, don't worry about what percentage of your calories comes from what.

    Now what constitutes a sufficient amount of fat, protein, and fiber? That's a bit controversial. But if you want to minimize muscle loss while losing weight, you should aim for 1g of protein per pound of lean body mass.
  • AJ_G
    AJ_G Posts: 4,158 Member
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    0.8g per lb of body weight of protein per day

    0.4g per lb of body weight of dietary fat per day

    Fill remaining calories with carbs

    Boom! You're done
  • Alehmer
    Alehmer Posts: 433 Member
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    Controlling macros can be a good way to control calories. For example, it's very hard to feel like munching and down 200-300 calories of meat and vegetables (low carb), but frighteningly easy to do to with carby snacks. Also, it's much easier to limit calories eaten out with low carb, I can eat a big meal out and if I sub veggies for fries and do a bunless burger, I just cut 500-600 calories off the meal and yet got to eat all of it and feel satisfied.
  • FrankJ3rd
    FrankJ3rd Posts: 10 Member
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    It helps to know that each gram of protein or carbohydrate contains 4 calories. Each gram of fat contains 9 calories.
  • TattooTwinset
    TattooTwinset Posts: 271
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    I watch my calories...kinda, but I definitely watch my Macros. I eat between 56-70% fat, right at or under 10% Carbs, and the remainder in protein. I have seen A LOT of success when I am really vigilant to the macros.
  • plumbean
    plumbean Posts: 4
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    thanks for all the advice...I'm finding the 35% protein, 35% fat and 30% carb kind of hard to follow, everyday.

    If I use the .8g/lb. body weight for protein and .4g/lb. body weight for fat suggestion - I get a proportion of about 31% protein, 36% fat and 32% carb.

    I wonder if I use 1g/lb. body weight for protein and not worry about fat/carb ration whether that would be more sustainable? I guess it's a matter of feeling 'full enough' on the remaining carbs vs. fats....

    I will play around with it and see, but is getting .4g/lb. body weight fats pretty important or is it a satiety thing?
  • AJ_G
    AJ_G Posts: 4,158 Member
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    thanks for all the advice...I'm finding the 35% protein, 35% fat and 30% carb kind of hard to follow, everyday.

    If I use the .8g/lb. body weight for protein and .4g/lb. body weight for fat suggestion - I get a proportion of about 31% protein, 36% fat and 32% carb.

    I wonder if I use 1g/lb. body weight for protein and not worry about fat/carb ration whether that would be more sustainable? I guess it's a matter of feeling 'full enough' on the remaining carbs vs. fats....

    I will play around with it and see, but is getting .4g/lb. body weight fats pretty important or is it a satiety thing?

    Getting 0.4g/lb body weight in fats is important for your health. Dietary fat is responsible for hormone production, nutrient absorption, brain and organ function, as well as hair and skin health.
  • plumbean
    plumbean Posts: 4
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    Thanks AJ....

    BTW, all the replies have been really helpful - there seems to be a very knowledgable community here. So thanks!

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