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Carb/Protein/Fats % splits

IanSandiford
IanSandiford Posts: 6 Member
edited November 2024 in Food and Nutrition
Looking for advice on % C,P,F splits? Currently doing circa 40/40/20 - is that about right for half b.build / half cardio gym week?

Replies

  • UltraVegRunnerBabe
    UltraVegRunnerBabe Posts: 163 Member
    I'm a marathon runner and do 90/5/5 or 80/10/10 depending on the day. For body building, I definitely recommend 60/30/10 on those days. Your body can only consume so much protein at once, and I'd make sure to focus on plant protein because you can get more for less and it's easier to digest.
  • IanSandiford
    IanSandiford Posts: 6 Member
    I have some work to do to get fats down to 10% and take +2.5k cal a day - but will have a go. Trouble I think i have is my protein comes mainly from fish.
  • prattiger65
    prattiger65 Posts: 1,657 Member
    I do 40/30/30, roughly. I actually shoot for .08g of protein per pound of lean mass, .04g of fat per pound of body weight. Once those goals are met the remaining calories/macros can be whatever. When you are cutting weight and you want to maintain lean muscle, weight lifting is the best way to maintain muscle. You need adequate protein for that.
  • sardelsa
    sardelsa Posts: 9,812 Member
    Since % can vary greatly depending on calorie intake, I go by grams per lean body mass.
    Pro: .8 to 1g
    Fats: .35 to .6g
    Carbs: The rest
  • psuLemon
    psuLemon Posts: 38,439 MFP Moderator
    sardelsa wrote: »
    Since % can vary greatly depending on calorie intake, I go by grams per lean body mass.
    Pro: .8 to 1g
    Fats: .35 to .6g
    Carbs: The rest

    This is the legit way of doing this. Percentages can vastly differ based on calorie intake. What is important is getting adequate amounts of nutrient which are more correlated to lean body mass.
  • psuLemon
    psuLemon Posts: 38,439 MFP Moderator
    IanSandiford wrote: »
    I have some work to do to get fats down to 10% and take +2.5k cal a day - but will have a go. Trouble I think i have is my protein comes mainly from fish.

    Don't cut fat that low. Fats support hormonal functions. Cutting it too much can lower testosterone levels. Also, take into consider the added benefits of USFA and omega 3s found in fish, I would never cut it out.
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