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What is your ideal macro ratio and why?

eedaves
eedaves Posts: 2 Member
edited November 2024 in Food and Nutrition
I tend to adjust my macros based upon my specific goals/ambitions and would be interested to know if others do the same so I thought this would be a fun question to explore within this community :)

Replies

  • annette_15
    annette_15 Posts: 1,657 Member
    My body works best on 45-50% carbs, 30% protein and 20-25% fat, so thats where I usually end up
  • CALIECAT
    CALIECAT Posts: 12,530 Member
    I am trying for 10% protein 10 %fat and 80 % carbs . on a trail basic I am on a plant diet and that is about what I am geeting. I just stated so no comment yet.
  • isulo_kura
    isulo_kura Posts: 818 Member
    edited June 2015
    Percentage is a bad way to address your macros because 10% of 1200cal is far different to 10% of 2000 calories. You really need to set them via grams. Though personally I think people get a bit too carried away with Macros. Aim for a balanced diet and your body which is a very clever biological organism will take what it needs. Too many people concentrate on the small things without first addressing the big picture
  • slaite1
    slaite1 Posts: 1,307 Member
    Around 50carbs, 25/25 protein and fat has been working well for me lately- now I don't force down excess protein and then still crave other food. When my calories are lower, I up the protein percent.
  • Sarauk2sf
    Sarauk2sf Posts: 28,072 Member
    edited June 2015
    I set mine in grams, and they vary depending on whether I am cutting or maintaining. Protein is about 150g when maintaining and 170g when cutting. Fats stay around 50 - 60g. Carbs are the variable and will depend on the deficit I am aiming for, if any - they tend to vary from 130g - 200g on a cut and a little over 300g at maintenance.

    The why...I base my protein on my LBM/body weight to ensure I easily get enough protein to maximize possibly muscle gain/maintenance - and that requirement increases when on a deficit. I also get enough of a fat allowance to make sure I can get a good mix of fats. The carbs are as high as possible based on the calorie requirement and the remaining calories to ensure I can get as good as possible workouts done. Possibly most importantly - it is sustainable for me.
  • eedaves
    eedaves Posts: 2 Member
    isulo_kura wrote: »
    Percentage is a bad way to address your macros because 10% of 1200cal is far different to 10% of 2000 calories. You really need to set them via grams. Though personally I think people get a bit too carried away with Macros. Aim for a balanced diet and your body which is a very clever biological organism will take what it needs. Too many people concentrate on the small things without first addressing the big picture

    I agree re: total calories in -I adjust that as well, depending upon my goals and physical expenditure. Sorry, should have been more clear initially :)
  • 20yearsyounger
    20yearsyounger Posts: 1,630 Member
    I am at 20% Protein, 30% Fat, 50% Carbs. As someone else said, if you are at a low calorie goal percentages may not be the best way. I am maintaining at 2100 and I found this generally works for me. If I hit my calories early in the day, I could not eat for the rest of the day and feel just fine as long as I hit my macros and calories. Realistically though I only focus on getting at least 25g of fiber (based on recommendations) and 85g of protein (around the endurance athlete minimums for me). The rest falls into place.
  • lemurcat12
    lemurcat12 Posts: 30,886 Member
    edited June 2015
    isulo_kura wrote: »
    Percentage is a bad way to address your macros because 10% of 1200cal is far different to 10% of 2000 calories. You really need to set them via grams. Though personally I think people get a bit too carried away with Macros. Aim for a balanced diet and your body which is a very clever biological organism will take what it needs. Too many people concentrate on the small things without first addressing the big picture

    I basically agree with this.

    That said, a breakdown of about 115 grams protein (more than I need, but I tend to like to build meals around protein and veggies and am concerned about maintaining and eventually building lean body mass), 150-200 carbs, and 50-55 fat works for me, although I don't fret if I go over/under on any of those so long as I'm in my calories and I'm usually in the ballpark.

    If I was routinely having trouble meeting my macros I'd probably think about whether they were really right for me.
  • slaite1
    slaite1 Posts: 1,307 Member
    eedaves wrote: »
    isulo_kura wrote: »
    Percentage is a bad way to address your macros because 10% of 1200cal is far different to 10% of 2000 calories. You really need to set them via grams. Though personally I think people get a bit too carried away with Macros. Aim for a balanced diet and your body which is a very clever biological organism will take what it needs. Too many people concentrate on the small things without first addressing the big picture

    I agree re: total calories in -I adjust that as well, depending upon my goals and physical expenditure. Sorry, should have been more clear initially :)

    Ditto. I set my macros based in whatever grams I am going for. Too cheap to upgrade MFP, so percentages just make it more clear. I shoot for about 100g protein a day and let the fat and carbs work out based on my calories for the day (I stagger my calories throughout the week).
  • sixxpoint
    sixxpoint Posts: 3,529 Member
    There's no ideal ratio for everyone.

    Also, go by the actual grams, not the %'s.
  • PeachyCarol
    PeachyCarol Posts: 8,029 Member
    Sarauk2sf wrote: »
    I set mine in grams, and they vary depending on whether I am cutting or maintaining. Protein is about 150g when maintaining and 170g when cutting. Fats stay around 50 - 60g. Carbs are the variable and will depend on the deficit I am aiming for, if any - they tend to vary from 130g - 200g on a cut and a little over 300g at maintenance.

    The why...I base my protein on my LBM/body weight to ensure I easily get enough protein to maximize possibly muscle gain/maintenance - and that requirement increases when on a deficit. I also get enough of a fat allowance to make sure I can get a good mix of fats. The carbs are as high as possible based on the calorie requirement and the remaining calories to ensure I can get as good as possible workouts done. Possibly most importantly - it is sustainable for me.

    Well, I'm not maintaining, but... yeah, what Sara said. I think ratios don't work for calculating needs.

    Sara's calorie allowance is a lot higher than mine, and her ratios likely look a lot different than mine, but we approach setting our macros in the same way.

  • BenjaminMFP88
    BenjaminMFP88 Posts: 660 Member
    eedaves wrote: »
    I tend to adjust my macros based upon my specific goals/ambitions and would be interested to know if others do the same so I thought this would be a fun question to explore within this community :)

    I rotate between two splits depending on if I'm on a highly active day or a lazy day. My active days look alot like 40c40p20f and my lazy days tend to be 25c50p25f. I feel as though this gives me the best balance and forces me to focus on my intake when I choose to take a lazy day.

  • mich19025
    mich19025 Posts: 55 Member
    136-140g of protein as I weigh 136 pounds and also lift heavy 4 days a weeks. Fat is usually 50-60g and the rest is carbs. At 1550 cals thats just under 100g. I also track my fiber. On weekends i'm not as strict with those macros if I have something on. Balance and all that. :)
  • M30834134
    M30834134 Posts: 411 Member
    I will also agree with the majority here - grams is a better way to set your macros.

    Mine at the moment is set as P:180g, F:70g, C:112g - and I also have MFP add 35% of my workout calories to protein and 65% to carbs. I like high protein diet as it keeps me full longer and I just love meats :smile: I also very satisfied with my weight loss progress because as far as I can tell I kept most of my muscles while losing 32 lb
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