Macros Ratios

mhammy13
mhammy13 Posts: 2 Member
edited November 2024 in Food and Nutrition
I'm really curious about how to determine the proper ratio for macros. The app automatically gave me 50/20/30. Is that the optimal ratio? Or are there different ways to determine macros?

Replies

  • Jthanmyfitnesspal
    Jthanmyfitnesspal Posts: 3,522 Member
    IMHO: Start by getting enough, but not too much, protein. Perhaps .5g per lb bodyweight. Then fill in the rest with a c/f ratio that mirrors your exercise calorie burn. Days where you exercise more, eat more carbs.
  • 4gig
    4gig Posts: 22 Member
    The 50/30/20 ratio is based upon the current recommendations by the government. They are not a bad way to go I personally follow it. There are other ways to determine macros if you are trying a certain diet like the keto diet but for most people I would suggest using the default.
  • AnvilHead
    AnvilHead Posts: 18,343 Member
    mhammy13 wrote: »
    I'm really curious about how to determine the proper ratio for macros. The app automatically gave me 50/20/30. Is that the optimal ratio? Or are there different ways to determine macros?

    Great link with some solid advice: http://community.myfitnesspal.com/en/discussion/819055/setting-your-calorie-and-macro-targets
  • kommodevaran
    kommodevaran Posts: 17,890 Member
    A proper macro ratio provides you with sufficient protein and fat and not too many calories. What sufficient amounts of protein and fat is, is a highly debated topic, much based on the understanding of "sufficient", in addition to personal preferences, beliefs and values. A good ratio is any ratio that makes it possible to stick to an appropriate calorie intake. The optimal ratio is any ratio that makes it as easy as possible to stick to an appropriate calorie intake. MFP's default is in line with official recommentations. As I see it, protein and fat needs are pretty constant, while calorie need varies with activity level and fat reserves, so when losing weight, going a bit lower on carbs may be beneficial, and when gaining weight, or when being more active, most of the added calories can come from carbs.
  • mhammy13
    mhammy13 Posts: 2 Member
    Thank you all for responding and for the great info you provided me.

  • lemurcat12
    lemurcat12 Posts: 30,886 Member
    AnvilHead wrote: »
    mhammy13 wrote: »
    I'm really curious about how to determine the proper ratio for macros. The app automatically gave me 50/20/30. Is that the optimal ratio? Or are there different ways to determine macros?

    Great link with some solid advice: http://community.myfitnesspal.com/en/discussion/819055/setting-your-calorie-and-macro-targets

    This is good advice and what I'd recommend as a starting point.

    Beyond that, there's not really any optimal ratio. It depends on how you like to eat and what makes it easy to stick to calories. For many people macros don't end up mattering that much and may vary from day to day. I tend to think the most important thing about macros is making sure people get enough protein* (more is desirable when losing weight), don't fear fat, and perhaps give a starting point for structuring meals if you don't already have one.

    *When losing weight, a good rule of thumb is between .65 to .85 g per lb of a healthy goal weight. I went with .8, and my goal weight was 120, so I aimed for 100 g.
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