Carb protein and fat percentage
vanyabriggs
Posts: 15 Member
Hi.. I need to loose 5pound , I am 9stone 6. Can anyone tell me the correct carb fat and protein ratio to loose this weight ? On about 1510 calories a day . Tnanks im so confused x
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Replies
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Mfps macros are Ok, just treat fat and protein as minimums.2
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Whatever works best for you in regards to food preferences and satiety. Many find the default just fine, others prefer lower carb and higher fat. I have 40% of both.
Losing weight is all about calories in verses calories out. Satiety and nutrition is where macros come into play.1 -
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We don't know your height, only your weight (132 lbs.). So, this is all speculative.
Your Basal Metabolic Rate (BMR) is the amount of calories you burn just by being alive – even when you are lying down, doing nothing. BMR accounts for approximately 60% of the calories burned for an average person.
Do you know what your BMR is?
Your Burning Calories for Activity is the energy used during movement – from lifting your arm to operate the remote control to cleaning the windows. This accounts for approximately 30% of the calories burned by an average person.
How active are you?
These activities will help you speed up your burn:- Build Muscle and Burn Fat - 15% carbs/sugar (try to stick to resistant starches) and 45% protein (organ meats, eggs, poultry, fish) and 40% good fats (organic animal fat, butter, olive and coconut oils)
Note: going under 100 grams of carbs for too long can blow out your thyroid and screw up your digestion.- Move More - get more exercise
Also, note: It takes 3500 calories to create 1 pound of fat. To lose 5 pounds you have to cut 17,500 calories from your diet. If you restrict your calories to 1400 (as opposed to 1510) a deficit of 110 calories each day would slowly get you there if you are not exercising. If you exercise, then you would use up more calories than you are taking in.6 -
We don't know your height, only your weight (132 lbs.). So, this is all speculative.
Your Basal Metabolic Rate (BMR) is the amount of calories you burn just by being alive – even when you are lying down, doing nothing. BMR accounts for approximately 60% of the calories burned for an average person.
Do you know what your BMR is?
Your Burning Calories for Activity is the energy used during movement – from lifting your arm to operate the remote control to cleaning the windows. This accounts for approximately 30% of the calories burned by an average person.
How active are you?
These activities will help you speed up your burn:- Build Muscle and Burn Fat - 15% carbs/sugar (try to stick to resistant starches) and 45% protein (organ meats, eggs, poultry, fish) and 40% good fats (organic animal fat, butter, olive and coconut oils)
Note: going under 100 grams of carbs for too long can blow out your thyroid and screw up your digestion.- Move More - get more exercise
Also, note: It takes 3500 calories to create 1 pound of fat. To lose 5 pounds you have to cut 17,500 calories from your diet. If you restrict your calories to 1400 (as opposed to 1510) a deficit of 110 calories each day would slowly get you there if you are not exercising. If you exercise, then you would use up more calories than you are taking in.
so much nope...2 -
1
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We don't know your height, only your weight (132 lbs.). So, this is all speculative.
Your Basal Metabolic Rate (BMR) is the amount of calories you burn just by being alive – even when you are lying down, doing nothing. BMR accounts for approximately 60% of the calories burned for an average person.
Do you know what your BMR is?
Your Burning Calories for Activity is the energy used during movement – from lifting your arm to operate the remote control to cleaning the windows. This accounts for approximately 30% of the calories burned by an average person.
How active are you?
These activities will help you speed up your burn:- Build Muscle and Burn Fat - 15% carbs/sugar (try to stick to resistant starches) and 45% protein (organ meats, eggs, poultry, fish) and 40% good fats (organic animal fat, butter, olive and coconut oils)
Note: going under 100 grams of carbs for too long can blow out your thyroid and screw up your digestion.- Move More - get more exercise
Also, note: It takes 3500 calories to create 1 pound of fat. To lose 5 pounds you have to cut 17,500 calories from your diet. If you restrict your calories to 1400 (as opposed to 1510) a deficit of 110 calories each day would slowly get you there if you are not exercising. If you exercise, then you would use up more calories than you are taking in.
Yeah, no.
OP, as has already been stated, calories are the most important for weight loss. If you are doing some kind of specific training, like weight training, protein becomes more important. Other than that, MFP defaults should be fine.0 -
We don't know your height, only your weight (132 lbs.). So, this is all speculative.
Your Basal Metabolic Rate (BMR) is the amount of calories you burn just by being alive – even when you are lying down, doing nothing. BMR accounts for approximately 60% of the calories burned for an average person.
Do you know what your BMR is?
Your Burning Calories for Activity is the energy used during movement – from lifting your arm to operate the remote control to cleaning the windows. This accounts for approximately 30% of the calories burned by an average person.
How active are you?
These activities will help you speed up your burn:- Build Muscle and Burn Fat - 15% carbs/sugar (try to stick to resistant starches) and 45% protein (organ meats, eggs, poultry, fish) and 40% good fats (organic animal fat, butter, olive and coconut oils)
Note: going under 100 grams of carbs for too long can blow out your thyroid and screw up your digestion.- Move More - get more exercise
Also, note: It takes 3500 calories to create 1 pound of fat. To lose 5 pounds you have to cut 17,500 calories from your diet. If you restrict your calories to 1400 (as opposed to 1510) a deficit of 110 calories each day would slowly get you there if you are not exercising. If you exercise, then you would use up more calories than you are taking in.
Yeah, no.
OP, as has already been stated, calories are the most important for weight loss. If you are doing some kind of specific training, like weight training, protein becomes more important. Other than that, MFP defaults should be fine.
And if someone wants to build muscle, protein/carbs are much more beneficial than fats. Carbs are anti-catabolic which prevent protein breakdown. Add in some progressive overload lifting and you will have an optimal condition for gaining muscle, even in a deficit.
OP, it depends on your personal preference. I prioritize calories, protien, fiber but carbs in generally for me is really high.1 -
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vanyabriggs wrote: »Hi.. I need to loose 5pound , I am 9stone 6. Can anyone tell me the correct carb fat and protein ratio to loose this weight ? On about 1510 calories a day . Tnanks im so confused xvanyabriggs wrote: »Hi.. I need to loose 5pound , I am 9stone 6. Can anyone tell me the correct carb fat and protein ratio to loose this weight ? On about 1510 calories a day . Tnanks im so confused xTavistockToad wrote: »Mfps macros are Ok, just treat fat and protein as minimums.We don't know your height, only your weight (132 lbs.). So, this is all speculative.
Your Basal Metabolic Rate (BMR) is the amount of calories you burn just by being alive – even when you are lying down, doing nothing. BMR accounts for approximately 60% of the calories burned for an average person.
Do you know what your BMR is?
Your Burning Calories for Activity is the energy used during movement – from lifting your arm to operate the remote control to cleaning the windows. This accounts for approximately 30% of the calories burned by an average person.
How active are you?
These activities will help you speed up your burn:- Build Muscle and Burn Fat - 15% carbs/sugar (try to stick to resistant starches) and 45% protein (organ meats, eggs, poultry, fish) and 40% good fats (organic animal fat, butter, olive and coconut oils)
Note: going under 100 grams of carbs for too long can blow out your thyroid and screw up your digestion.- Move More - get more exercise
Also, note: It takes 3500 calories to create 1 pound of fat. To lose 5 pounds you have to cut 17,500 calories from your diet. If you restrict your calories to 1400 (as opposed to 1510) a deficit of 110 calories each day would slowly get you there if you are not exercising. If you exercise, then you would use up more calories than you are taking in.vanyabriggs wrote: »Hi.. I need to loose 5pound , I am 9stone 6. Can anyone tell me the correct carb fat and protein ratio to loose this weight ? On about 1510 calories a day . Tnanks im so confused x
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Hi All , many th ask for your replies.
My fitness pal suggests 1510 cals a day .
I am 5ft 5in
I tend to do Tabata, functional PR , boot camp , I also lift weights too ... here is my progress so far xx
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Like others have said, only a calorie deficit will do it. And considering it's 5 pounds, it's going to come off slow and require you to be super precise with your logging. Be patient, you will get there.1
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Given your activity levels and relative leanness , I would aim for 130 gm protein, 50 g fat and the rest carbs.1
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vanyabriggs wrote: »Hi.. I need to loose 5pound , I am 9stone 6. Can anyone tell me the correct carb fat and protein ratio to loose this weight ? On about 1510 calories a day . Tnanks im so confused x
With so little left to lose you are really overthinking this a bit (but not as much as one of the replies you received!!) - your calorie deficit drives your weight loss not your macro ratio. If you really want to be concerned with macros then fixed ratios are a very restrictive way to do it.
Would instead start to think ahead to maintenance - how are you going to eat to maintain at your chosen goal weight?
Worth a read out of interest if you want to resolve your "confusion" or curiosity.
http://community.myfitnesspal.com/en/discussion/819055/setting-your-calorie-and-macro-targets/p11
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