Whats the best macronutrient ratio?

balesalicia
balesalicia Posts: 80 Member
in Health and Weight Loss
Hi! Im 26 years old and am trying to lose fat for my wedding in August.

I want to lose about 30 lbs and have been learning more about different ratio's of carbs/protien/fat that maximize my efforts.

Right now, Ive started out on 30/40/30 (30% carbs, 40% protein, 30% fats per day)

Is anyone educated or experienced in this area? Would love some tips and any advice for losing this weight.

(I have started doing cardio roughly 5 days a week and weight training 2-3 days a week again as of last week, after a lazy lazy holiday season .lol)

Replies

  • amejin
    amejin Posts: 1
    I am not a fitness professional, so please take this only as what I have learned in my experience in body sculpting the last 10 years. Everyone will have different advice for you on macronutrients, but the majority of data I have seen on this usually falls into two camps when you are trying to lose fat:
    1. Low Carb
    2. Low Fat

    Which program you decide to go for then depends on your own personal preference, but I have seen success with both. You just can't do both at the same time and be successful. *smile*

    What I would suggest is not necessarily by straight percentage.... but more looking at your macro-nutrients like this:
    1. Low Carb
    - Determine your Protein by 1 gram of Protein for 1 pound of body weight (simplified)
    - Have no more than 20 grams of carbs per day to maintain ketosis (simplified - this varies)
    - The remainder of calories come from fat
    - Helps if you ensure you consume omega 3 fatty acids such as from Salmon (or take fish oil capsules if you hate fish)

    2. Low Fat
    - Determine your Protein by 1 gram of Protein for 1 pound of body weight (simplified)
    - Keep your fat percentage at 15 - 20%
    - The remainder of calories come from carbohydrates
    - Try to get more complex carbs in your diet as well... whole grains, sweet potatoes, etc.

    Anyway, that's how I figure out my macros... Whether it is the best or not, I make no guarantees, but I hope it helps give you a starting point.
  • kellehbeans
    kellehbeans Posts: 838 Member
    I use 30/40/30 and I find it works for me. I enjoy trying to get more protein in!
  • _Zardoz_
    _Zardoz_ Posts: 3,987 Member
    Ask 5 people and you'll get 10 different answers! Do some general research and then look at ratios that fit in with your goals and lifestyle
  • Arne_becomesxXx
    Arne_becomesxXx Posts: 504 Member
    There is no "best".

    It stucks to your metabolism, goals and how you feel with what you eat.
  • 89nunu
    89nunu Posts: 1,082 Member
    It realy depends on your stats and your calorie goal.
    Generally it's 1 g of protein per lb lean body mass to 1g protein per lb total body mass and .35 g fat per lb total body mass.
    Calculate how much fat/protein you need and choose the % that reflect you outcome the closest, fill the rest with carbs.

    ETA: look at this study someone posted: http://www.myfitnesspal.com/topics/show/1167386-review-of-dietary-protein-during-caloric-restriction?hl=protein+study
  • paulperryman
    paulperryman Posts: 839 Member
    there isn't one. it's whatever works for you. you may be more intollerant to carbs or to fats or proteins.
    30/40/30 is a good balance, but really aslong as you under your calories eat a balanced diet and aren't sitting around all day long you will lose weight regardless of ratio or what you eat.

    the only proviso. Brain needs energy, muscles need water and energy, organs needs fats/water and sodium
    how you get that energy is upto you. Protein takes the longest to convert and thus lasts longer, carbs in general convert to fats and sugar quick which equals quick energy, fats tend to be stored unless energy is needed immediately. But your body and my body will do whatever it feels it needs to, not what you try to force it to do..
  • psuLemon
    psuLemon Posts: 38,432 MFP Moderator
    For the most part, 40/30/30 c/p/f will allow you to hit 1g of pro and .35g of fat per lb of lean body mass, but the bigger question is, how many calories are you eating? Also, i would drop cardio down to 2 days. Ideally, you want to maintain as much lean body mass as possible and cardio tends to lead to larger deficits. If anything do 3-4 days lifting (concentrating on compound lifts), 2 cardio and 1 yoga/pilates.
  • Francl27
    Francl27 Posts: 26,371 Member
    There's no way I could reach 40g of protein a day... plus unless you're a bulking male, it's unnecessary IMO.

    I do 40% carb 30% protein 30% fat.
  • psuLemon
    psuLemon Posts: 38,432 MFP Moderator
    There's no way I could reach 40g of protein a day... plus unless you're a bulking male, it's unnecessary IMO.

    I do 40% carb 30% protein 30% fat.

    Did mean 40% protein per day instead of 40g per day? Because you definitely eat more than 40g of protein per day.
  • Francl27
    Francl27 Posts: 26,371 Member
    There's no way I could reach 40g of protein a day... plus unless you're a bulking male, it's unnecessary IMO.

    I do 40% carb 30% protein 30% fat.

    Did mean 40% protein per day instead of 40g per day? Because you definitely eat more than 40g of protein per day.

    Yes. Doh, lol
  • jkwolly
    jkwolly Posts: 3,049 Member
    There's no way I could reach 40g of protein a day... plus unless you're a bulking male, it's unnecessary IMO.

    I do 40% carb 30% protein 30% fat.
    I feel you. I am actually at 45% carb, 30% protein and 25% fat. I do tons of cardio, so the carbs for me are super important.


    To the OP - best bet is to get the numbers suited for you, not by what everyone else does. You can do that here: http://iifym.com/iifym-calculator/
  • michaellarcom1
    michaellarcom1 Posts: 12 Member
    Fat Burner 50%protein 30%carbs 20%fats, Energy blaster 40%protein 40%carbs 20%fats, Endurance 20%protein 60%carbs 20%fats.

Categories