Fat/Protein/Carbs....What's Your Macronutrient Ratio?

The only reason I keep track of my macros is because my fitbit calculates the percentages based on what I input for food.

Mine is 50% carbs, 30% protein, and 20% fat and I eat around 1700 calories per day...I'm usually a little under for carbs and protein and a little over on fat. Eh, I'm not too worried about it...I'm more worried about keeping my protein above 100 grams per day just for muscle insurance and because it keep me full longer.

SW 150
GW 135
CW 137

I'm on 1650 calories/day net; 45% carbs/30% protein/25% fat.

SW: 155
CW: 134
GW: 125-130ish

My macros are 40% carbs, 30% fat, and 30% protein--with daily goal of 1756 calories.

for a long time I was doing a high carb low fat protein diet and never lost weight, infact the more "high carb" i went the higher my weight went.

Couple days ago I decided to go against everything I ever knew and try primal/paleo so mine are 60-65% fat 15-20% carbs 20% protein.
I'm already noticing a different in bloating and how great I'm feeling!

I use a static protein number and move my fat and carbs when my calorie budget goes up. The sources I've run across not funded by supplement mongers suggest 1.2-1.4g/kg for endurance sports, which means not eating as much protein as a power lifter. I'm a smaller guy so this means only eating 100g of protein a day.

This is how this looks in practice. My base calorie goal is 1510 because I'm set to losing 1.5lbs a week. Don't worry - my BMR is a whopping 99 calories above that and I don't eat my base number ever anyway. According to the site, I burn 35 calories a mile at my usual speed and current weight so the road trip I leave for in a couple hours adds 2724 calories (probably rounding on the site's part) making for a total of 4234. Protein stays at 100g so I'm just shy of 10% of my calories coming from that. Fat I'll let rise to 75g or so which works out to about 16%. The remainder is carbs, which shoots from my normally sane sounding numbers to 790g or about 74%.

On days that I only ride to go to work, here's what I would ideally be doing. Calorie budget after minimal riding is 1602, which I'll be over by a few. Protein stays at 100g and shifts to being 25%. Fat drops to 50g and shifts to being 28%. Carbs plummet to 188 or 47%. Of course, if I need a library run or some groceries the numbers are somewhere in between.

40/30/30 on net 1700 cals

SNAP!

p.s. 1200 Cals is extremely low - is this your net calories?

Mine is 45% calories from carbs, 35% from protein, and 20% from fat on a 1200 calorie diet.

SW 293
CW 269
GW 160

On 1200 cals/day only 20% from fat will not be enough. Fat is important, much more than carbs, it is needed for vitamin absorption, healthy hair, nails, skin, digestive tract, etc.... fat will not make you fat, only a caloric surplus will. I would suggest a minimum of 0.35grams per lb of goal weight s that would be 56 grams.

I would also argue that you should be eating more than 1200 calories to lose weight.

Eric, can you point me to a resource to learn more about higher fat ratios (keywords I could google would be great)? I am interested because I have been wondering why I've gone over my fat macros and am still losing weight quickly. Probably helps that the fats are from nuts and seeds, linseed oil, etc.

tia,

Lisa

If it fits your macros (IIFYM) calculators.

Found this thread thank god. I was on a high protein ratio with a little over 40% protein (150gr), can't remember what I had on carbs/fat. I did recently switch it up to 35 carb/30 prot/35 fat on a 1530 diet (500 calorie defecit). I'm going to experiment on this ratio for a week, but I would like to hear other people's opinion on this. I'm 5´7, 149 lbs (aprox 16.7% BF).

In my case, should I only be worrying about experimenting on carb/s/fat distribution while leaving protein as it is?

BUMP!

I recalculated at 30:35:35 today for 1699 calories.. not sure about this ratio though! I"ve been eating at 40:35:25 so this is really throwing me off.. Should I just trust the IIFYM site and eat at the 30:35:35 ratio??

No strict %age, it depends on how active I've been.
>120g protein
>70g fat

The rest depends on how much cardio and/or lifting I've done.

40/30/30 at 1750 currently.

80 carbs
10 protein
10 fat
I'm vegan. ( for the animals but then i found out there were health benefits too ) I eat a high carb low fat diet because that's what i feel best on. i'm not even trying to lose weight ( bc i'm already at a low weight ) but lots of people lose weight eating this way because you feel so full from the high fiber content.
plus, no animal's harmed eating this way, which is awesome

I think I used the macro calculator at Eat to Perform to come up with
Carbohydrates 40 %
Fat 35 %
Protein 25 %

That said, I haven't been doing it that long so I have no idea if it's working or not. I do know, however, that if I don't eat plenty of carbs I will literally munch all day long and blow my calorie limit totally away - so this should probably work for me.