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    Vegan/Veggie Nutrition %'s?

    Posts: 2,589 Member
    edited October 2024 in Food and Nutrition
    Hey fellow Veg Heads! I was just wondering if any of you would share your Carb, Protein & Fat nutrition ratios with me.

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    Replies

    • Posts: 3,342 Member
      40%protein, 30%carbs and 30%fat
    • Posts: 495 Member
      carbs: 76-85%
      protein: 10-15%
      fat: 10-15%
    • Posts: 10
      protein/carb/fat = 50/30/20
    • Posts: 12,294 Member
      My wife is a vegetarian, and she does most of the cooking so I am a vegetarian 80% of the time. I Eat 50% carbs, 25% protein, 25% fat.
    • Posts: 2,351 Member
      40% carb / 30% protein / 30% fat

      Vegan here
    • Posts: 12,294 Member
      40% carb / 30% protein / 30% fat

      Vegan here

      I was curious how a vegan would get to that ratio so I just took a look at the last few days of your diary and noticed you are only getting 15-20% protein not the 40/30/30 you are set at.
    • Posts: 467 Member
      Carbs= 50%
      Protein= 30%
      Fat= 20%
    • Posts: 12,294 Member
      carbs: 76-85%
      protein: 10-15%
      fat: 10-15%

      FYI: As a man your goal should not be less than 1500 Net, I noticed you are at 1200, and on top of that with such low protein intake you are risking losing a large % of lean muscle along with your fat loss. I would suggest eating more protein and to increase your caloric intake by 300 cals/day.
    • Posts: 495 Member
      show previous quotes

      FYI: As a man your goal should not be less than 1500 Net, I noticed you are at 1200, and on top of that with such low protein intake you are risking losing a large % of lean muscle along with your fat loss. I would suggest eating more protein and to increase your caloric intake by 300 cals/day.

      Thanks for your advice and concern. I am 5'5.5" (not tall enough to warrant a high enough calorie intake) and I still have about 20 lbs of fat I can use up. I am bed ridden so no exercise available to me. I am taking a tablespoon of protein powder.
    • Posts: 128 Member
      45% carbs
      35% protein
      20% fat
    • Posts: 373 Member
      I set my own ratios on MFP to match what I am trying to achieve. Carb/Protein/Fat, 75,15,10. Those carbs aren't all white rice and pasta. Much of it is vegetables, fruits, whole grains and legumes. Since my husband and I have switched up our diet (on June 12, 2011), we have experienced so many positive changes that we would likely never go back to our old ways.
    • Posts: 2,351 Member
      show previous quotes

      I was curious how a vegan would get to that ratio so I just took a look at the last few days of your diary and noticed you are only getting 15-20% protein not the 40/30/30 you are set at.

      Setting your goals and meeting them are two different things, aren't they?
    • Posts: 12,294 Member
      show previous quotes

      Setting your goals and meeting them are two different things, aren't they?

      Yes they are different, but she asked for your ratios, not your goal ratios. I was just curious on what you (a vegan) would eat to get that much protein, that's all.
    • Posts: 610 Member
      show previous quotes

      Yes they are different, but she asked for your ratios, not your goal ratios. I was just curious on what you (a vegan) would eat to get that much protein, that's all.

      can be quite easy to get over 100g of protein for a vegan :) there are vegan protein powders out there....and the OP never really specified between what goals were set at and what was actually achieved
    • Posts: 2,521 Member
      show previous quotes

      Yes they are different, but she asked for your ratios, not your goal ratios. I was just curious on what you (a vegan) would eat to get that much protein, that's all.

      I was going to take a look at your ratios, but your diary is hidden. I guess we'll have to take your word on it then?
    • Posts: 67 Member
      I'm a pescetarian and my numbers are:
      carb 40%
      protein 35%
      fat 25%
    • Posts: 2,589 Member
      Thanks everyone! I suspected that my settings might be a tad off. C=60% P=20% F=20%. It's nice to have something to compare them with.
    • Posts: 457 Member
      50 Carbs, 20 Protein, 30 Fat. But I am still working on a ratio that works best as some days I am way over on one thing or another.
    • Posts: 12,294 Member
      show previous quotes

      I was going to take a look at your ratios, but your diary is hidden. I guess we'll have to take your word on it then?

      My diary is open to my friends, and thus far today I am at 22.75% protein, 28.9% Fat, the rest carbs.

      My wife is a vegetarian and typically does not get enough protein so I was looking for other options, she doesn't want to take supplements and would rather eat real food to get her nutritional requirements.
    • Posts: 1,867 Member
      I get well over 100g of protein by eggs, protein powder, cottage cheese, beans, greek yogurt...etc

      my ratios are 50% carbs, 35% protein, and 15% fats...i generally go over in fat area due to protein and almonds
    • Posts: 918 Member
      show previous quotes

      FYI: As a man your goal should not be less than 1500 Net, I noticed you are at 1200, and on top of that with such low protein intake you are risking losing a large % of lean muscle along with your fat loss. I would suggest eating more protein and to increase your caloric intake by 300 cals/day.

      Have you done a full examination of the person you're telling to do this? As a nutritionist, I know that this is completely bogus. Each person metabolizes their macro and micronutrients differently, and you cannot determine the "ratios" a person should eat without first examining their entire make-up, medical history, etc.
    • Posts: 610 Member
      i am at 55c 15p and 30f....considered playing around and changing it but it has been working so far.....think i want to up my protein :) you really just need to find out what will work well for you
    • Posts: 21 Member
      How do I eve come up with these numbers? I have never worried about percentages before.
    • Posts: 918 Member
      How do I eve come up with these numbers? I have never worried about percentages before.

      http://www.caloriesperhour.com/tutorial_ratios.php

      We have this site on paperwork we give to clients and patients so they can learn to track their ratios at home.
    • Posts: 938 Member
      Usually 50-75% carbs, 15-25% protein, the rest in fat... But that's not my goal or anything, it's just what my day usually looks like. I don't really think about the percentages, this is very interesting to me!
    • Posts: 241 Member
      My days vary the figures below are 'on average '. I eat a plant based diet.
      Carbs 60-70%
      Protein 20-25%
      fat 10-15%
    • Posts: 1,782 Member
      pumpkin seeds have more protein than steak ounce for ounce. a good, solid vegan shouldn't have any trouble meeting protein goals.
    This discussion has been closed.

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