Help please what % should I have protein carbs a fat

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ttdaley78
ttdaley78 Posts: 13 Member
in Getting Started
I need to come off my high protein diet for a bit iv lost a lot but I'm struggling now after my long days at work need more carbs lol so how much % carbs fat Protein please going to try a difrent way to lose last stone

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  • tinkerbellang83
    tinkerbellang83 Posts: 9,073 Member
    edited July 2017
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    Macro splits are a personal preference really there is not one rule of thumb. Protein Intake RDA is around 0.8g per kg bodyweight and I believe most health authorities recommend 20-35% fat intake as long as you're hitting the minimums you can tweak until you find your own balance.
  • Jthanmyfitnesspal
    Jthanmyfitnesspal Posts: 3,522 Member
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    Going by percentage, I do 20-25p, 30-50f, 30-50c. I raise or lower c/f ratio based on daily exercise.

    Raising your p above 25% (which is already high) does little more than steal calories from f and c, leaving you hungry. Overeating p does not make you "gain muscle," exercise does that.
  • ttdaley78
    ttdaley78 Posts: 13 Member
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    Thanks I'll have a go just don't won't to put the weight iv lost back on won't to lose one more stone x
  • TavistockToad
    TavistockToad Posts: 35,719 Member
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    0.8g of protein per pound of bodyweight

    0.35g of fat per pound of bodyweight

    carbs the rest
  • Jthanmyfitnesspal
    Jthanmyfitnesspal Posts: 3,522 Member
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    TavistockToad wrote: »
    0.8g of protein per pound of bodyweight

    Just so everyone knows: this is about twice the US Recommended Daily Allowance, which is .8g per kg. (Go metric!)
  • tinkerbellang83
    tinkerbellang83 Posts: 9,073 Member
    edited July 2017
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    ttdaley78 wrote: »
    Thanks I'll have a go just don't won't to put the weight iv lost back on won't to lose one more stone x

    As long as you're in a calorie deficit you aren't going to gain it back, you may see a rise in water weight when you first change your macros - it's normal.
    TavistockToad wrote: »
    0.8g of protein per pound of bodyweight

    0.35g of fat per pound of bodyweight

    carbs the rest

    If you're going by pound bodyweight for Protein it's 0.36g per pound (the 0.8g is based on kg)
  • TavistockToad
    TavistockToad Posts: 35,719 Member
    edited July 2017
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    Jthanmyfitnesspal wrote: »
    TavistockToad wrote: »
    0.8g of protein per pound of bodyweight

    Just so everyone knows: this is about twice the US Recommended Daily Allowance, which is .8g per kg. (Go metric!)

    the RDA doesn't take into account people doing exercise or in a calorie deficit.

    *kitten* metric.....

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