Carbs, Macros, and Confusion

getfit_fritch26
getfit_fritch26 Posts: 35 Member
edited December 2024 in Health and Weight Loss
Happy Friday Everyone!

I have a question about carbs/fat/protein ratios. I have been reading a lot of articles and books about macro ratios...I thought I had a relatively good idea about them, but I am getting confused.

Current Plan:
1632 calories
143 carbs (35%)
63 fat (35%)
122 protein (30%)

I have a hard time getting the protein I need most days without using a shake supplement for a snack...I have only been on this plan for a month or so, and have been ok with it...and I have not been great about logging everything in my diary on here, but I do track and write everything down in a notebook.

I have lost 13 lbs with the plan I am currently on.

I was talking to a couple of friends who have nutrition certificates (for training) and do fitness competitions and said because I am not yet considered super active I should be on a lower carb regiment.

What they recommended:
1632 calories
102 carbs (25%)
73 fat (40%)
143 protein (35%)

That just seems like a lot of protein to me, and idk if I can fit that all in.

Any advice would be great! Thanks!

Replies

  • TR0berts
    TR0berts Posts: 7,739 Member
    Your plan is fine. Especially since it's working for you.

    "Nutrition Certificates" mean jack. Pretty much anyone that wants to get one can do so in a weekend.
  • coleg04
    coleg04 Posts: 126 Member
    edited June 2016
    I've had success with the second one, especially when paying attention to when I eat my carbohydrates. I am sensitive to carbs, though, so that is what works for me. I do a little more protein and a little less fat but the ideology is basically the same.

    Overall, though, if you have lost 13lbs with the first set of macros I would stick to that. My thinking is that if it isn't broken it doesn't need to be fixed. Do you feel good on the first set? What is your exercise schedule like?
  • earlnabby
    earlnabby Posts: 8,171 Member
    Your first one is close to what I have lost 100 lb with (35% protein, 35% carb, 30% fat). The best way to get your protein in is to plan the majority of your snacks as protein snacks: eggs, nuts or nut butter, cheese, etc. That gives you a little more space in your meals for carbs.
  • lemurcat12
    lemurcat12 Posts: 30,886 Member
    edited June 2016
    Increasing protein can be beneficial (combined with weight-bearing exercise) for preserving muscle, but the recommendation for that is .65-.85 g per lb of healthy (goal) body weight. More is fine if you find it helps with satiety or is just how you eat, but there's no particular benefit, and I personally would rather not crowd out other foods that provide micronutrients and energy and which I find tasty (like many carbs, such as fruits, vegetables, tubers, whole grains, legumes, for me).

    I don't know your goal weight, but I suspect your current protein level is plenty. I'm at 125, which is a healthy weight for me, so aim for at least 100 g (.8 of my weight in lb). Often I eat more, but I don't particularly try to. Carbs vs. fat is just a personal choice based on what you like best and how you feel and what is satiating for you. If you liked how you were eating, no need to change.
  • capaul42
    capaul42 Posts: 1,390 Member
    I aim for 100g of protein and often need to supplement with a shake. Don't feel guilty about it. If I had the extra calories to play with, I'd be having a lot more protein rich snacks but I'm currently on 1440 a day so I can't really make it fit yet. The shake is easy since I make mine with water.

    I personally wouldn't change anything. If it's working for you, keep at it.
  • BillMcKay1
    BillMcKay1 Posts: 315 Member
    If it's working stick with it. The RDA by the AMA is .65g-.85g per Kilo not pound. Works out to .36g per pound of body weight. This is the recommended minimum amount of protein to avoid muscle loss. If you are doing any strength training or other exercise, the RDA minimum is probably not going to provide enough protein for muscle repair and growth. The other recommendations I've seen by nutritionists and trainers is .8-1g per lb of lean body mass.

    I don't know your stats, but at 30% of your kcals and 122g per day, you are probably doing quite well on the protein front.

    I don't do a lot of fretting on the carbs and fats. I set my protein intake and as long as I stay in a deficit I let the carbs and fats fall where they may. Some mornings I want a bit of bacon, some mornings oatmeal.
  • mayalibre
    mayalibre Posts: 1 Member
    Too much protein triggers insulin, and insulin inhibits fat burning. Excess protein is also now implicated in a variety of health issues. The recommended maximum amount of protein is 1g per 1kg of lean body mass (some doctors now say less). Currently, my lean mass is 113.5 lbs (per DEXA scan, you can get these on your own at many fitness centers, see http://dexafit.com for one network of places), so the proper amount of protein for me is approx 50-60g per day. Much more than that for me is a risk -- unless I develop more lean mass.

    You may want to check out the following videos. Even if you don't want to eat ketogenically (LCHF) like many extreme athletes do, these doctors still provide useful info:

    Dr. Eric Crall -- best simplest overview
    https://www.youtube.com/watch?v=oareFIDrPZs

    Dr. Ron Rosedale --
    https://www.youtube.com/watch?v=Yv-M-5-s9B0

    There's also a new book out called "Proteinaholic". http://proteinaholic.com/
    I myself am not convinced of the benefits of eating more grains and starches, probably because over my years of eating sugar I'm borderline insulin-resistant. But the point of the book is that unlimited protein, in high quantities during any 24 hour period, is quite harmful. Our caveman ancestors didn't eat that much -- they ate a lot after a kill (plus they ate all the fat), and then they went hungry for days. I personally would look into this more.

    FYI, my own macros are set at:

    15% Carbs
    65% Fat
    20% Protein

    In the last 9 weeks I've lost 18.5 lbs, after having years of difficulty losing, and this way of eating is just so easy I'm amazed. I have no doubt I can do this for the rest of my life. My blood numbers and blood pressure are normalized, I don't have cravings so never snack anymore, everything I eat is delicious and satisfying, and my mood has vastly improved. What more could I ask for?

    The only thing I'm considering is lowering that protein percentage a bit more, to say 15%, and upping the fat to 70%. Fat only clogs arteries when blood sugar is up and insulin is flowing. When I keep my blood sugar down I can enjoy fat's many protective qualities for the brain, joints, etc, plus its anti-inflammatory effects.
  • BillMcKay1
    BillMcKay1 Posts: 315 Member
    edited June 2016
    mayalibre wrote: »
    Too much protein triggers insulin, and insulin inhibits fat burning. Excess protein is also now implicated in a variety of health issues. The recommended maximum amount of protein is 1g per 1kg of lean body mass (some doctors now say less). Currently, my lean mass is 113.5 lbs (per DEXA scan, you can get these on your own at many fitness centers, see http://dexafit.com for one network of places), so the proper amount of protein for me is approx 50-60g per day. Much more than that for me is a risk -- unless I develop more lean mass.


    Sorry but show me some reputable recommendation for a maximum protein intact. .65-.8 per 1kg of body weight is the minimum recommended daily intake, not the maximum.








  • capaul42
    capaul42 Posts: 1,390 Member
    So...since I eat 100g of protein a day, I haven't been burning fat for 6 months. And I haven't lost 36lbs? Wow, my scales must really suck.
This discussion has been closed.

Categories