Low Carbers - What are your macros set as
Scochrane86
Posts: 374 Member
Like the title says, interested in what your personal macros are set at (grams and percent if possible) and whether or not you are aiming to lose, gain, or maintain.
Thanks!
Thanks!
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Replies
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Mine are: 30g carb, 100g protein, 120g fat. In percent, thats 8% c, 25% p, 67% f. This works out to 1600 calories, and I am aiming to lose weight.
Those are the goals at least. What I actually eat is usually closer to 25 / 75 / 75 or thereabouts, and calorie-wise usually around 1200.0 -
75% Fat, 20% Protein, 5% Carbs1
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Mine are at 25 carbs, 156 fat, and 125 protein. In % that is 5/70/25. This is based on 2000 calories a day. My primary interest is reining in glucose levels. I have weight loss as a secondary goal.1
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Based on 1275 calories/day -
Carbs: 16g - 5%
Fats: 92g - 65%
Proteins: 96g - 30%
(No, I don't know how they came to those percentages in relation to grammes, either....
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Mine are a bit wonky right now since I'm carb and calorie cycling...but here goes...
My base calories are set to 2008 with 45% carbs (226g), 30% fat (67g), and 25% protein (126g)
These are my high carb/cal training days
On my non-training days I add in an offset value of -147g carb (-588 cal) and an additional -81 calories bringing my total calories for the day down to 1339 and my total carbs down to 79. I think the percentages for these days come out roughly to 25% carbs, 38% protein, and 37% fat.
Prior to cycling, I was using 10% carb, 70% fat, and 20% protein with either 1250 calories on a deficit or 1740 calories at maintenance.1 -
CURRENTLY:
15% carbs, 25% protein, 60% fat. That equates to 57c/96p/102f grams. Should be 1530 calories.
Ketosis is currently not a goal.
Weight loss is not a goal.
Reduction of body size is not a goal.
Satiation is a goal. Weight maintenance is a goal. Health maintenance is a goal.
I just recently started with these macros. So far, so good. I doubt I will have any issues with this. I lost my excess 60 pounds on ~40%c/30/30 and had no trouble maintaining with that EXCEPT I was always hungry.
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@AlexandraCarlyleAlexandraCarlyle wrote: »Based on 1275 calories/day -
Carbs: 16g - 5%
Fats: 92g - 65%
Proteins: 96g - 30%
(No, I don't know how they came to those percentages in relation to grammes, either.... )
I believe the percentage is 'Percentage of Calories', while each gram of fat, protein and carbs have different calories each. I just learned that one today while I was reading up on something.1 -
1400 calories, lose 2lbs /week
Carbs 5% 17g
Protein 25% 87g
Fat 70% 109g0 -
I aim for 50g of carbs, but dropping my percentage down to 10% made it only 39g or something, so I keep it where it is but know I'm aiming for less.
My goal is weight loss.0 -
food_lover16 wrote: »
@AlexandraCarlyleAlexandraCarlyle wrote: »Based on 1275 calories/day -
Carbs: 16g - 5%
Fats: 92g - 65%
Proteins: 96g - 30%
(No, I don't know how they came to those percentages in relation to grammes, either.... )
I believe the percentage is 'Percentage of Calories', while each gram of fat, protein and carbs have different calories each. I just learned that one today while I was reading up on something.
Thanks, @food_lover, that's good to know. Every bit of info is constructive, and helps me understand things better, and build up a better picture. Fab, thanks!1 -
Currently - 10% Carbs, 25% Protein, 65% Fat - if I'm strict with anything it's Carbs.. but I rarely hit exact marks. I have been under and a bit over on occasion, but not enough to not be in Ketosis, which I am, in spades... so something here is working.
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Losing weight. 1.5lb/week goal. Perhaps I'd do well to amend that to 1lb/week since I'm within about 15lbs of my "goal"; will have recomp work to do thereafter.
1530kcal
70% 119g fat
25% 96g protein
5% 19g carbs
I am frequently a bit over on kcals, but still losing at a decent rate. Maybe my lifestyle is a bit more active than I've estimated. Although I'm almost always over on carbs I really only concern myself with net, and that's usually in the ballpark of 20-30.0 -
I am about to go zero carb so macros tend to go out of the window, I don't log when I am ZC but if I do log then I keep my carb level below 5g, so protein/fat tends to be 65% fat, 35% protein0
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1778 calories
Carbs: 4% 20g
Fat: 72% 142g
Protein: 24% 105g
Primary goal is a combination of losing weight and feeling better/healthier.0 -
15% carbs, 25% protein and 60% fat is what I've been happiest with.
At a deficit (eating 1350 cals/day), that put my carbs at keto levels.
Now that I'm reverse dieting to maintenance, my carbs are ending up more like 50-80 gm/day, but I'm cool with that. Curious to see if I notice any differences from when I was in ketosis. Nothing yet.1 -
I'll admit, this is my goal, but I'm often closer to 10% carbs. I also eat my exercise calories (or about half if I'm not hungry) which increases my cals anywhere from 150 to 500, depending on the day. This normally bumps my carbs up by 1 to 5 grams.0 -
Oh, and if it's not obvious, I'm trying to lose weight. I'm trying to lose about 1-2 lbs per week.0
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I track very very loosely now. When I first started keto I watched it more. It was about 1500 kcal and I had 5%C/20%P/75%F which was about 20g/85g/118g.
Now I set my protein for about 100g ( a lot for me) and my carbs to zero because I want to hit higher protein and I know that carbs don't improve my health. I still get some carbs but it is always in the red.
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I recently changed my settings to a more induction-friendly level (lower carbs/higher fat) to try and boost my weight loss.
Calories are set to 1530, with 19 carbs (5%), 102g fat (60%), and protein 134g (35%).
I'm having a really hard time getting my fat levels up, though. My husband is pretty much at his goal weight (maybe 5lbs to lose) and he likes to buy low fat everything. I snuck in some butter, olives, cheese, and cream with our last shopping trip, though.0 -
I find it fascinating what a wide variety of macro setting are being used in this group - presumably with success on all of them, just totally fascinating!1
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My goal is fat loss/muscle preservation. Macros 20 c, 59 f and 79 p, 9% c, 57% f and 34% p for a calorie total of 927.0
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Macros are 5% carb, 75% fat and 20% protein at 1300 calories. Nice that MFP keeps track for me as long as I am logging. Usually, I preplan tomorrow's meals the night before which takes out all the guess work.
My goals are maintaining healthy glucose, A1c and lipid levels. Last year, I was about to be diagnosed diabetic, switched to ketogenic and now my levels are normal. Lipid levels improved significantly, too. Also weight loss. Had 108 pounds to lose and am now down to about 60 pounds to lose. It's slow but eating this way eliminates my cravings. Looking at this as a lifestyle rather than a diet helps. The excess fat will be gone eventually.0 -
for about 3 years i aimed and was close to 10 carb, 55 fat and 35 protein. over the last year i have upped carbs and see I'm hitting closer to 30 carbs, 40 fat and 30 protein with maintaining weight...seems to be a TON of carbs, but most are fruits, veggies, non dairy ice cream..etc...i do eat a single serving a chips a few times a week which i NEVER would of done a year ago! been between 118-125 for the last 6 months with the carb increase. Im older though and not very active, so i try to stick to 1350 calories...2
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janicelo1971 wrote: »for about 3 years i aimed and was close to 10 carb, 55 fat and 35 protein. over the last year i have upped carbs and see I'm hitting closer to 30 carbs, 40 fat and 30 protein with maintaining weight...seems to be a TON of carbs, but most are fruits, veggies, non dairy ice cream..etc...i do eat a single serving a chips a few times a week which i NEVER would of done a year ago! been between 118-125 for the last 6 months with the carb increase. Im older though and not very active, so i try to stick to 1350 calories...
I am curious as to how you feel with your protein being around 35?
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Currently maintaining at roughly 1600 calories per day:
65% fat (usually somewhere between 105-115g)
25% protein (usually somewhere between 100-110g)
10% carbs (40g/day)0 -
Carbs: <20 gm/day
Fat: minimum 70%
Protein: <30%0
