% carbs, protein, fat

Marketingqb54
Marketingqb54 Posts: 1 Member
edited November 23 in Health and Weight Loss
What are people's thought on best split (%) between carbs, protein and fat goals going forward? I have been on MyFitnessPal for 3 weeks and have lost a few lbs. I would like to review and adjust my food intake based on my goals.

Replies

  • chispaza
    chispaza Posts: 153 Member
    edited December 2017
    It depends on your goals and what works best for you. You can always start with the split that MFP gives you and adjust as needed.
    I'm doing heavy lifting and would like to build muscle so I try for 1 gram of protein per pound that I weigh and then whatever is left I split between fats and carbs. I tend to eat fewer carbs and higher fat just naturally the way that I eat. My percentage split comes to roughly 35% protein, 35% fats, 30% carbs. But, I had to play around with it a bit (and still am) to find what worked best for me.
  • janejellyroll
    janejellyroll Posts: 25,763 Member
    I started with MFP's defaults, logged for a few weeks, and then adjusted them based on how I felt. The best split, for most people losing weight, is the amount that allows them to get sufficient protein and fat and helps them feel satisfied.

    For me, that's 50-60% carbohydrates, 20-30% fat, and 15-20% protein.
  • malibu927
    malibu927 Posts: 17,562 Member
    Barring medical reasons for restricting a particular macro, the percentages are largely personal preference
  • AdinaRin
    AdinaRin Posts: 12 Member
    This really is a case by case kind of thing. My macros change with my lifting schedule, my carbs almost doubling on heavy leg days. Finding your "perfect" formula takes trial and error, at least this is what I have found, personally. Things to also consider are your weight/height/etc. There are a few good calculators online that you could start with as your base.
  • quiksylver296
    quiksylver296 Posts: 28,439 Member
    chispaza wrote: »
    It depends on your goals and what works best for you. You can always start with the split that MFP gives you and adjust as needed.
    I'm doing heavy lifting and would like to build muscle so I try for 1 gram of protein per pound that I weigh and then whatever is left I split between fats and carbs. I tend to eat fewer carbs and higher fat just naturally the way that I eat. My percentage split comes to roughly 35% protein, 35% fats, 30% carbs. But, I had to play around with it a bit (and still am) to find what worked best for me.

    That^^

    One correction to it, though, you only need 0.8 to 1 gram of protein per pound of LEAN BODY MASS, not your entire weight. You can eat more if you want, but it isn't necessary.
  • chispaza
    chispaza Posts: 153 Member
    quiksylver296 wrote: »
    chispaza wrote: »
    It depends on your goals and what works best for you. You can always start with the split that MFP gives you and adjust as needed.
    I'm doing heavy lifting and would like to build muscle so I try for 1 gram of protein per pound that I weigh and then whatever is left I split between fats and carbs. I tend to eat fewer carbs and higher fat just naturally the way that I eat. My percentage split comes to roughly 35% protein, 35% fats, 30% carbs. But, I had to play around with it a bit (and still am) to find what worked best for me.

    That^^

    One correction to it, though, you only need 0.8 to 1 gram of protein per pound of LEAN BODY MASS, not your entire weight. You can eat more if you want, but it isn't necessary.

    Yes, what she said. Lean body mass, not body weight.
  • janejellyroll
    janejellyroll Posts: 25,763 Member
    chispaza wrote: »
    quiksylver296 wrote: »
    chispaza wrote: »
    It depends on your goals and what works best for you. You can always start with the split that MFP gives you and adjust as needed.
    I'm doing heavy lifting and would like to build muscle so I try for 1 gram of protein per pound that I weigh and then whatever is left I split between fats and carbs. I tend to eat fewer carbs and higher fat just naturally the way that I eat. My percentage split comes to roughly 35% protein, 35% fats, 30% carbs. But, I had to play around with it a bit (and still am) to find what worked best for me.

    That^^

    One correction to it, though, you only need 0.8 to 1 gram of protein per pound of LEAN BODY MASS, not your entire weight. You can eat more if you want, but it isn't necessary.

    Yes, what she said. Lean body mass, not body weight.

    You may have meant LBM, but what was written was actually: "I try for 1 gram of protein per pound that I weigh."
  • quiksylver296
    quiksylver296 Posts: 28,439 Member
    chispaza wrote: »
    quiksylver296 wrote: »
    chispaza wrote: »
    It depends on your goals and what works best for you. You can always start with the split that MFP gives you and adjust as needed.
    I'm doing heavy lifting and would like to build muscle so I try for 1 gram of protein per pound that I weigh and then whatever is left I split between fats and carbs. I tend to eat fewer carbs and higher fat just naturally the way that I eat. My percentage split comes to roughly 35% protein, 35% fats, 30% carbs. But, I had to play around with it a bit (and still am) to find what worked best for me.

    That^^

    One correction to it, though, you only need 0.8 to 1 gram of protein per pound of LEAN BODY MASS, not your entire weight. You can eat more if you want, but it isn't necessary.

    Yes, what she said. Lean body mass, not body weight.

    ;) , @chispaza
  • quiksylver296
    quiksylver296 Posts: 28,439 Member
    edited December 2017
    janejellyroll wrote: »
    chispaza wrote: »
    quiksylver296 wrote: »
    chispaza wrote: »
    It depends on your goals and what works best for you. You can always start with the split that MFP gives you and adjust as needed.
    I'm doing heavy lifting and would like to build muscle so I try for 1 gram of protein per pound that I weigh and then whatever is left I split between fats and carbs. I tend to eat fewer carbs and higher fat just naturally the way that I eat. My percentage split comes to roughly 35% protein, 35% fats, 30% carbs. But, I had to play around with it a bit (and still am) to find what worked best for me.

    That^^

    One correction to it, though, you only need 0.8 to 1 gram of protein per pound of LEAN BODY MASS, not your entire weight. You can eat more if you want, but it isn't necessary.

    Yes, what she said. Lean body mass, not body weight.

    You may have meant LBM, but what was written was actually: "I try for 1 gram of protein per pound that I weigh."

    .
  • chispaza
    chispaza Posts: 153 Member
    janejellyroll wrote: »
    chispaza wrote: »
    quiksylver296 wrote: »
    chispaza wrote: »
    It depends on your goals and what works best for you. You can always start with the split that MFP gives you and adjust as needed.
    I'm doing heavy lifting and would like to build muscle so I try for 1 gram of protein per pound that I weigh and then whatever is left I split between fats and carbs. I tend to eat fewer carbs and higher fat just naturally the way that I eat. My percentage split comes to roughly 35% protein, 35% fats, 30% carbs. But, I had to play around with it a bit (and still am) to find what worked best for me.

    That^^

    One correction to it, though, you only need 0.8 to 1 gram of protein per pound of LEAN BODY MASS, not your entire weight. You can eat more if you want, but it isn't necessary.

    Yes, what she said. Lean body mass, not body weight.

    You may have meant LBM, but what was written was actually: "I try for 1 gram of protein per pound that I weigh."

    You're right, meant LBM. Quiksylver had my back and corrected it for me. :blush:
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