IIFYM ratios

cam52404
cam52404 Posts: 15 Member
edited November 18 in Food and Nutrition
Ive decided to give IIFYM a try, I just haven't been getting the results I want by tracking calories alone, so here I am. I have been somewhat obsessively researching caloric needs and ratios with the goal to cut body fat and retain/gain muscle (aren't we all?).
It seems like every site gives me a different ratio, and different calorie goal!
For calories I'm getting 1500-1868. I'm 5'5, 137, workout (lift and cardio) 5-6 days a week about 1.5 hrs each.
For macros, Some sites say to get .8-1 gram of protein per pound a day, .3 for fat, fill in the rest with carbs. Others say split it up in a ratio, I've read 40% protein, 30% fat, 30% carbs. Or 40% carbs, with 30%fat and protein.
My head is spinning! Everything seems all over the place! The thought of increasing my calories is scary enough, especially since I'm trying to shead some fat... What would be a good starting point as far as macro ratio, with that goal in mind?

Replies

  • boomhower1820
    boomhower1820 Posts: 86 Member
    Different folks like different ratios. I like 40carbs/30fat/30protien. It's a decent balance and works well with what I eat.
  • 3bambi3
    3bambi3 Posts: 1,650 Member
    It depends on your preferences. I eat more fat because it keeps me satisfied more than carbs. Get your protein in and then play around with your carb/fat ratios until you find something that works and fits in your lifestyle.

    As for calories, same thing. Eat the same amount of calories for about a month and then, based on the results, adjust up or down to align with your goals.
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  • cam52404
    cam52404 Posts: 15 Member
    MrM27 wrote: »
    Always grams instead of ratios.
    My plan was to use a ratio to figure out what my grams would be... I just don't know which ratio to use, or stick to the .8-1 gram protein per pound, .3 fat per pound, and whatever carbs add up to?
  • cam52404
    cam52404 Posts: 15 Member
    3bambi3 wrote: »
    It depends on your preferences. I eat more fat because it keeps me satisfied more than carbs. Get your protein in and then play around with your carb/fat ratios until you find something that works and fits in your lifestyle.

    As for calories, same thing. Eat the same amount of calories for about a month and then, based on the results, adjust up or down to align with your goals.
    Yeah, thanks to MFP I've been used to my calorie net at about 1400, sometimes much less
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