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

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  • z1ng
    z1ng Posts: 6 Member
    70C/20P/10F
  • gonebeast
    gonebeast Posts: 102 Member
    edited May 2015
    I'm on 1800-2000, 30 carbs, 35 protein, 35 fats.
  • Sunny_Bunny_
    Sunny_Bunny_ Posts: 7,140 Member
    erickirb wrote: »
    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.


    Look into ketogenic diet. It's been amazing for me in just a few days already. I never feel hungry.
  • Sunny_Bunny_
    Sunny_Bunny_ Posts: 7,140 Member
    On a ketogenic diet 3 days now. Generally low carb before that due generally being supportive of my type 1 daughter.
    But now mine is 1582 calories. 5% carb. 15% protein. 80% fat. I haven't been able to eat enough calories or fat so far to reach those goals and today I went over on protein by 6%...

    SW164
    CW159
    GW130
  • Unknown
    Unknown
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  • JPW1990
    JPW1990 Posts: 2,424 Member
    5C/75F/20P
  • shannonbrewelch
    shannonbrewelch Posts: 63 Member
    I would like to keep my goal at carbs 50%, protein 30%, and fat 20%. But usually on the daily I am at 30-40% fat, 20% protein and 40% carbs.

    SW 175
    CW 155
    GW 140
  • moltobella
    moltobella Posts: 37 Member
    I found my body reacts best to 25% carb, 35% protein, 40% fat. I'm a strict vegetarian.

    sw 205
    cw 158
    gw 135
  • charliebartlam
    charliebartlam Posts: 9 Member
    i'm on a low carb diet for my pcos. Im on 65% fat, 25% protein and 15% carbs with 1400 kcal a day x
  • ShowKitten
    ShowKitten Posts: 434 Member
    Low carb works best for me.

    1500 cals 20% carbs 50% fat and 30% protein
  • LATeagno
    LATeagno Posts: 620 Member
    20% carb, 40% protein, 40% fat. I eat lower carb and higher fat because I have PCOS.
  • noclady1995
    noclady1995 Posts: 452 Member
    40% carb, 40 protein, and 20 fat.
  • fishgutzy
    fishgutzy Posts: 2,807 Member
    15-20% Carbs, 25% Protein, 50-55% fat.
    If don't keep carbs low my LDL goes up, HDL goes down, and triglycerides go up. And if I let carbs get to 45% then my A1C starts to nudge up. Not a T2 yet and want to keep it that way.
    Carbs also increase bloat. So I have to keep that in check. I am by no means perfect on this front either. But that is how I found out what effects carbs have on me.
  • MsHulkMN
    MsHulkMN Posts: 81 Member
    I have NO IDEA! I just watch my fat intake and sugar intake and BOOM! I'm losing weight and inches everywhere while eating between 1300-1700 calories a day...
  • Jtw333
    Jtw333 Posts: 3 Member
    2300 cals...45P...35C....20F...
  • 970Mikaela1
    970Mikaela1 Posts: 2,013 Member
    30 protein 30 carbs 30 day 10 alcohol.
  • Talan79
    Talan79 Posts: 782 Member
    30P--30F-40C, 1650 calories. Doing a recomp.
  • nkenn84
    nkenn84 Posts: 16 Member
    My macros are 55%carbs, 30% fat and 15% protein but I ALWAYS aim for higher protein as it helps build lean muscle and burn fat and helps me get through my day feeling fuller longer!
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