Carbs/Proteins/Fats % ?

Debstarc55
Debstarc55 Posts: 3 Member
edited November 10 in Food and Nutrition
Hi there, I am new to this and am trying to consume 1200 cal per day with an hour of exercise 6/7 days... While the nutrition info is fantastic, i don't understand it... 50% carbs seems excessive, leaving 30% protein and 20% fat... ? I'm about 20kg overweight, 45yr female, a BMI of 31 and need to do something about it! what is the ideal % for me?

Replies

  • diannethegeek
    diannethegeek Posts: 14,776 Member
    You can definitely set your macros how you see fit. MFP's recommendations are just one suggested ratio.

    Personally, I used this thread to set mine and I know others have been successful with it:
    http://community.myfitnesspal.com/en/discussion/819055/setting-your-calorie-and-macro-targets
  • Kalikel
    Kalikel Posts: 9,603 Member
    edited January 2015
    There really isn't a percentage carved in stone and the values set by MFP are good ones for those three things. If it's all the same to you, stick with them.

    If you have some different idea of how you want to do it, you can change it. Some people Jack the carbs to 60% and the protein down to 10%. Other people eliminate (or try to eliminate) all carbs. Everyone has their own way. :)
  • ndj1979
    ndj1979 Posts: 29,136 Member
    what are your goals? if strictly fat loss then macros are not important….if something else, then macros may be more important.
  • Debstarc55
    Debstarc55 Posts: 3 Member
    thanks guys! my goal is weight loss initially then tone up and lose the flab!
  • jacksonpt
    jacksonpt Posts: 10,413 Member
    Agree with previous posts... There are generally accepted guidelines, but no real fixed rules regarding macros. Let you goals, workouts, and personal preference dictate your macro settings.
  • bd302015
    bd302015 Posts: 2 Member
    If your goal is fat loss, keto genie diet is the best avenue in the short and long run. It is high fat, low carb, moderate protein. There are a couple of do's and dont's so be sure to read the book "the art and science of low carbohydrate living before you start. When I started I lost 5kg in the first month and then another kg per week until my body fat reached 20%, then it slowed down.

    It is a challenge to get all the fat without getting too much protein at first, but once you dial it in it is an easy diet and you will find you are rarely hungry and have to remind yourself to eat often.
  • Debstarc55
    Debstarc55 Posts: 3 Member
    thank you everyone, will do my best!
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  • sheldonklein
    sheldonklein Posts: 854 Member
    50% Carbs seems high until you remember that fruit and vegetables are carbs. It's not suggesting that half your calories be white bread and Ho-Hos.
  • AngelAura777
    AngelAura777 Posts: 225 Member
    Well you need approx 45%-65% carbs. Your body uses glucose for energy and carbs are broken down into glucose throughout digestion but your carbs must be from good sources like vegetables, brown rice and legumes etc. If you dont get enough carbs your body will start to covert protein into glucose for energy through a process called glucogenisis which isnt good if you want to maintain your lean muscle mass since more muscle mass speeds up your metabolism. Eating more carbs on lifting days and eating less on non lifting or cardio days can be useful. Going through periods of carb cycling can also help but you cant go indefinitely with too low carbs.
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  • ndj1979
    ndj1979 Posts: 29,136 Member
    bd302015 wrote: »
    If your goal is fat loss, keto genie diet is the best avenue in the short and long run. It is high fat, low carb, moderate protein. There are a couple of do's and dont's so be sure to read the book "the art and science of low carbohydrate living before you start. When I started I lost 5kg in the first month and then another kg per week until my body fat reached 20%, then it slowed down.

    It is a challenge to get all the fat without getting too much protein at first, but once you dial it in it is an easy diet and you will find you are rarely hungry and have to remind yourself to eat often.

    keto, low carb, etc are just tools to get in a calorie deficit and one is not superior to another with respect to fat loss…

  • Wheelhouse15
    Wheelhouse15 Posts: 5,575 Member
    The only macros I worry about are protein and fiber. Fat and Carbs tend to look after themselves if you have a varied diet so I would worry more about getting your micros and servings of fruits and veg and then eat in moderation from the other food groups based on preference and any restrictions you might have.
  • AngelAura777
    AngelAura777 Posts: 225 Member
    MrM27 wrote: »
    AngelAura777 wrote: »
    Well you need approx 45%-65% carbs. Your body uses glucose for energy and carbs are broken down into glucose throughout digestion but your carbs must be from good sources like vegetables, brown rice and legumes etc. If you dont get enough carbs your body will start to covert protein into glucose for energy through a process called glucogenisis which isnt good if you want to maintain your lean muscle mass since more muscle mass speeds up your metabolism. Eating more carbs on lifting days and eating less on non lifting or cardio days can be useful. Going through periods of carb cycling can also help but you cant go indefinitely with too low carbs.
    There is a lot wrong in that post above. Sorry but you need to research the process again.

    Well then can you please educate me in what is wrong? Im just going off what is in my nutrition textbook.
  • drew22308
    drew22308 Posts: 90 Member
    I had gestational diabetes when pregnant with my daughter. The diet I was put on was a ratio of carbs to protein for each meal/snack. My husband did it with me to be supportive & lost 15 pounds in a few weeks. It's not perfect but provides me a good foundation. You have your 3 meals & 3 snacks (mid morning, mid afternoon, evening) for everything but lunch & dinner you eat 21 g carb to 7 g protein, lunch & dinner is 45 carb to 21 g protein. I use this anytime I'm reading labels to determine if the protein that helps break down the carbs is sufficient. You would be amazed at how many items that claim high protein snack but are completely inadequate given amount of carbs/sugars in the product. Thus a bad snack/meal choice. Like I said not perfect & doesn't break down fat choices but when I focus on this I typically drop steadily. Also veggies are free on this diet in the carb/protein ratio. Fruits are not free due to sugars in them.
  • macmuffin31
    macmuffin31 Posts: 2 Member
    Just eat burgers and extra salt fries and be like me .
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