What should my macros ratios be?

Jcerillo70
Jcerillo70 Posts: 4 Member
edited November 28 in Health and Weight Loss
Hi guys,

Im looking to do a full transformation,

I weigh in now at 301.2 (Down 7 pounds today) - 6 feet tall - age 26

Right now i have my ratios at

Calories 1956
Carbohydrates 40 % 195 g
Fat 29 % 64 g
Protein 31 % 150 g

Any changes needed?

Replies

  • Carlos_421
    Carlos_421 Posts: 5,132 Member
    http://community.myfitnesspal.com/en/discussion/819055/setting-your-calorie-and-macro-targets/p1
  • becbo22
    becbo22 Posts: 283 Member
    The International Sports Sciences Association recommends a ratio of 3-2-1 for those looking to lose weight. This would be 3 parts carbohydrate, 2 parts protein and 1 part fat. That would translate to 50% carbohydrates, 33% protein, and 17% fat. Hope that helps :)
  • Carlos_421
    Carlos_421 Posts: 5,132 Member
    Looks reasonable...assuming 150 lbs of lean mass (which I'm totally making up, I have no idea) that would mean 1 gram of protein per lb and .43 grams of fat per lb.

    How long have you been eating this way? Are you also doing any heavy resistance training?
  • _benjammin
    _benjammin Posts: 1,224 Member
    First, I think you could afford to eat more calories. I'm only 5'10" and cut from ~165 to ~155lbs over 8 weeks at 2000 calories, no cardio, less than 10K steps a day and 3 strength workouts.
    That being said, the link provided is perfect.
    And here's good fat loss info: http://www.bodyrecomposition.com/category/fat-loss/fat-loss-fundamentals/
    Lots of other great info on Lyle's site (www.bodyrecomposition.com)
  • Carlos_421
    Carlos_421 Posts: 5,132 Member
    edited January 2016
    _benjammin wrote: »
    First, I think you could afford to eat more calories. I'm only 5'10" and cut from ~165 to ~155lbs over 8 weeks at 2000 calories, no cardio, less than 10K steps a day and 3 strength workouts.
    That being said, the link provided is perfect.
    And here's good fat loss info: http://www.bodyrecomposition.com/category/fat-loss/fat-loss-fundamentals/
    Lots of other great info on Lyle's site (www.bodyrecomposition.com)

    Good point. At 300 lbs, <2,000 calories does seem low.

    Myself, I'm currently dropping from 180ish (shooting for 150ish) at 2,000 calories.
  • Jcerillo70
    Jcerillo70 Posts: 4 Member
    edited January 2016
    Carlos_421 wrote: »
    Looks reasonable...assuming 150 lbs of lean mass (which I'm totally making up, I have no idea) that would mean 1 gram of protein per lb and .43 grams of fat per lb.

    How long have you been eating this way? Are you also doing any heavy resistance training?

    i been doing this for a solid week and a half now - i yo yo alot but this time i really have to stick to it. I have been doing the arnold blueprint workout and its a killer! and then 20 mins of elliptical. My steps are usually 10k on a weekday and 20k on saturdays
  • Jcerillo70
    Jcerillo70 Posts: 4 Member
    edited January 2016
    So now thanks to your inputs ill update to

    Calories 1933
    Carbohydrates 50 % 240 g
    Fat 17 % 37 g
    Protein 33 % 160 g

    ---

    But is it the carbs i want to cut like ive been doing? Or the actual fat intake? I been doing low carb and low fat this week, but higher protein. lean body mass on me is probably 180lbs
  • _benjammin
    _benjammin Posts: 1,224 Member
    You need more calories, fats and carbs.
  • Carlos_421
    Carlos_421 Posts: 5,132 Member
    Jcerillo70 wrote: »
    So now thanks to your inputs ill update to

    Calories 1933
    Carbohydrates 50 % 240 g
    Fat 17 % 37 g
    Protein 33 % 160 g

    ---

    But is it the carbs i want to cut like ive been doing? Or the actual fat intake? I been doing low carb and low fat this week, but higher protein. lean body mass on me is probably 180lbs

    Whoa, whoa, whoa.......

    You need more fat than that. What becbo recommended is incorrect. At your height and weight (even goal weight), you should be shooting for a LOT more fat than that.
    Did you read the link I posted?

    I ran your stats in a TDEE calculator. If you want to stick with this for the long haul you need a less drastic calorie deficit.
    Seriously, try this:

    Calories - 2,400 (daily average across the week, this is TDEE minus 500. Don't eat back exercise calories if you use this number.)
    Calories - 270 g (45%)
    Fat - 75 g (28%)
    Protein - 160 g (27%)

    As you lose weight, these numbers will change. You'll continue to need this much protein and fat (they are minimun amounts). If your weight loss starts to stall, then incrementally reduce total calories by cutting back carbs (not drastically, just 50 to 100 calories at a time).

    If you think this sounds like way too many calories to lose weight, trust me, it's not. Try it. It will work if you work it.

    Also, get a good food scale and log everything you eat, no exceptions.
  • _benjammin
    _benjammin Posts: 1,224 Member
    Nice @Carlos_421
    @Jcerillo70 you will inevitable struggle mentally and physically if you cut too aggressively. You may be ok with fats as low as 60-65g fat (but no lower in total calories, maybe more carbs or protein if you prefer) but I would start with what Carlos recommended, possibly starting with even more calories.
  • Jcerillo70
    Jcerillo70 Posts: 4 Member
    Carlos_421 wrote: »
    Jcerillo70 wrote: »
    So now thanks to your inputs ill update to

    Calories 1933
    Carbohydrates 50 % 240 g
    Fat 17 % 37 g
    Protein 33 % 160 g

    ---

    But is it the carbs i want to cut like ive been doing? Or the actual fat intake? I been doing low carb and low fat this week, but higher protein. lean body mass on me is probably 180lbs

    Whoa, whoa, whoa.......

    You need more fat than that. What becbo recommended is incorrect. At your height and weight (even goal weight), you should be shooting for a LOT more fat than that.
    Did you read the link I posted?

    I ran your stats in a TDEE calculator. If you want to stick with this for the long haul you need a less drastic calorie deficit.
    Seriously, try this:

    Calories - 2,400 (daily average across the week, this is TDEE minus 500. Don't eat back exercise calories if you use this number.)
    Calories - 270 g (45%)
    Fat - 75 g (28%)
    Protein - 160 g (27%)

    As you lose weight, these numbers will change. You'll continue to need this much protein and fat (they are minimun amounts). If your weight loss starts to stall, then incrementally reduce total calories by cutting back carbs (not drastically, just 50 to 100 calories at a time).

    If you think this sounds like way too many calories to lose weight, trust me, it's not. Try it. It will work if you work it.

    Also, get a good food scale and log everything you eat, no exceptions.

    Thanks guys! I couldn't figure out that calculator!

    I have to find my food scale, i do have one

    My weight went up a pound and a half after i did my double workout - but like you guys said i wasnt eating enough calories. maybe 1600 that day and exercised 1900 calories. So im stuck at that 301 now for a few days
  • TavistockToad
    TavistockToad Posts: 35,719 Member
    40/30/30 is fine.
  • norasatqa
    norasatqa Posts: 42 Member
    I want also to know am 140 kgs and 5'8" What is the best ratio for carb, fat and protein.
    I make it
    40 % carb 40% protein 20% fat
    Is that ok ?
  • Carlos_421
    Carlos_421 Posts: 5,132 Member
    norasatqa wrote: »
    I want also to know am 140 kgs and 5'8" What is the best ratio for carb, fat and protein.
    I make it
    40 % carb 40% protein 20% fat
    Is that ok ?

    Ratios are less important than just making sure you get enough protein and fat within an appropriate calorie goal.
  • tomteboda
    tomteboda Posts: 2,171 Member
    I'm doing great on 50/30/20 (carbs /day /protein). I don't have to go out of my way for it so that's convenient. I think for weight loss what matters most is that you get enough micronutrients, and enough protein do your body doesn't scavenge from your muscles for amino acids. Also that you don't fight hunger. I started at 270 last year and set a target of 1 ln/week lost. Not as aggressive as many, but it's been pretty good. I don't battle hunger this way, and with exercise regularly I have room for treats so I don't feel deprived. I really wish I'd done this year's ago.
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