Proper macro nutrient balance

solpwr
solpwr Posts: 1,039 Member
edited October 1 in Food and Nutrition
I’ve seen a lot of different opinions among MFP folks regarding their preferred ratio of Carbs to Protein to Fats. I’ve been doing my own research among the experts to guide me in this matter, and I’m beginning to form the opinion that many of us aren’t getting right.

There are many successful dieters on MFP, sharing their successes with us, inspiring us to emulate them, and I’ve found much encouragement by reading their stories and accompanying photos. But I’ve noticed that many adhere to a variant of the high protein diet championed by Atkins, where the macro-nutrient ratio is something like 30% carbs, 20% fat, and 50% protein.

But MyFitnessPal (not MyDietPal) has a default setting. I’ve changed mine a few times, so I’m not even sure what the default setting is anymore, but I do remember that its not anywhere near the high protein diet many choose to go by.

So I’ve learned that generally researchers believe the range of Carbs should be 45% to 65% of your total daily diet. Your Fats intake should be 20% to 35%, and your protein intake should be 10% to 35%. One great place to read about this is http://www.mayoclinic.com/health/healthy-diet/NU00200. Another is www.nutrition.gov. Based upon what I’ve read, I’ve settled on the goals of 50% Carbs, 25% Fat, and 25% Protein.

I get concerned about sticking with a high protein diet long term; I don’t think it’s healthy. According to the Mayo Clinic, a high protein diet isn’t harmful “for a short time, such as three to four months”. Also, “if you have kidney disease, liver disease or diabetes, if you're taking medication for a chronic health condition, or if you're pregnant or breastfeeding, talk to your doctor before starting a high-protein diet.”

My perspective is now one of sustaining my lifestyle regarding my diet and exercise habits for the long term. I’m within 10 pounds of my goal weight. I fit into my clothes. I can participate at an acceptable level in the activities I that I choose to do. I don’t feel deprived of foods that I have to abstain from due to careful restriction like I have on diets I’ve done in the past.

I think that people like me that lead a very active lifestyle need carbs to sustain their activity levels. Many weeks I burn 8,000 to 10,000+ calories per week cycling or skiing. When my carb count is low, I get angry and depressed; it affects my outlook, and it’s not fun. Atkins people get angry I’ve noticed, and often feel deprived and feel like their diet is “painful”. I don’t think it’s sustainable for the long term.

Isn’t it better to adopt a sustainable diet, and create a simple calorie deficit to eventually reach a goal weight at a reasonable pace?

Can anyone convince me I’m off base with my macro nutrient balance?
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Replies

  • joyoungolivia
    joyoungolivia Posts: 85 Member
    I've been wondering about the same things actually, so I'll be interested to see what kind of response you get to this post, interesting, thanks!
  • bcattoes
    bcattoes Posts: 17,299 Member
    WHAT?!?!? Listen to the experts? Are you crazy? I'm sure plenty will tell you that you are and give all kinds of reasons why the experts are either wrong or the guidelines don't apply to them.

    I try to go by MFP recommends too, though I find myself over on protein and under on carbs most days. I do NOT purposely eat high protein and have been doing better at not going too far over. It's hard to get as many carbs as they say though.
  • kerriknox
    kerriknox Posts: 276 Member
    I'm interested in the responses as well. Right now I am at 35/35/30 carbs/protein/fat and since I am off all grains seem to be keeping it at pretty much that level just from all the fruit and veg. Sometimes my fat is higher since I eat nuts and seeds but I don't worry too much because it is healthy fat.

    I only gave up grains a couple of weeks ago (I'm on a 30 day challenge) and started this macronutrient level but I really feel like I have hit my stride. Finally!
  • solpwr
    solpwr Posts: 1,039 Member
    Haha I think its simple. Eat a piece of toast. Crackers. Chips and salsa.
  • CaptainMFP
    CaptainMFP Posts: 440 Member
    I use the same settings you describe for basically the same reasons. I teach cellular biology and physiology, and if you look at how cells use the various macronutrients (in both metabolism and building cellular structure), the ratio you have suggested is the most sound (and closest to our best evidence for ancestral human diets).

    If a person is diabetic or pre-diabetic or post-gastric surgery and is given a specific medical diet to follow, then obviously that is the best diet for them. But extreme diets (high protein, low fat, or low carb) are often hard to sustain because our nutrient balance is off. Certainly the types of carbs, fats, and proteins you eat matter, but the ratios you have described are the most scientifically sound.
  • shelbygeorge29
    shelbygeorge29 Posts: 263 Member
    This is something debated and researched by scientists their entire careers.

    I leave it to the folks with the PhD's, MD's and other people with lots of letters at the end of their name.

    But there is much more research available if you were to search it out beyond the two you mentioned, with some very different viewpoints.
  • bcattoes
    bcattoes Posts: 17,299 Member
    Haha I think its simple. Eat a piece of toast. Crackers. Chips and salsa.

    I do! Well not bread much, but I eat veggies, chips, crackers, rice, wraps, even beer occasionally. Maybe it's because I don't eat much fruit.
  • SueInAz
    SueInAz Posts: 6,592 Member
    My first response was going to be that your macro balance should be whatever works for you but then you started Atkins bashing. Really?

    First of all, your facts are off. Atkins proponents don't eat 30% of their calories in carbs. For most, it's much lower than that. They also aren't angry and cranky and I'm betting a bunch of them are going to jump in here and explain that to you for themselves. I personally am happier, healthier, have tons of energy and don't suffer from sugar or carb cravings at all. Also, Atkins is the right fit for a lot of people: diabetics, those with wheat allergies or Celiac's disease or a host of other issues.

    You have found what's right for you. Leave it to others to find what's right for them, even if it is something you don't like.
  • rmrainbow
    rmrainbow Posts: 37
    I agree with you 100%! I'm looking to change my lifestyle to something I can live with forever, not for a short time.

    I read the same websites that you researched, and currently have my macros set to 55% carb/20% protein/25% fat.
  • VegGrrl
    VegGrrl Posts: 336 Member
    I do 40/30/30 (carbs/prot/fat). Works for the vegan athletes I know and so I figure it'll fuel me well too. So far so good - been slowly building muscle and losing fat, and that's my goal, so I'm gonna stick with it.

    PS - To the post a couple above me - I'm wheat/gluten free as well. Why Atkins would be good for celiacs-I have no idea!!
  • bcattoes
    bcattoes Posts: 17,299 Member
    This is something debated and researched by scientists their entire careers.

    I leave it to the folks with the PhD's, MD's and other people with lots of letters at the end of their name.

    But there is much more research available if you were to search it out beyond the two you mentioned, with some very different viewpoints.

    There are individual studies and varying advice from "fitness" groups pushing their own agenda, but the standards from medical organizations is pretty consistent.
  • beckajw
    beckajw Posts: 1,728 Member
    Atkins is not for diabetics. At least not Type 1. You don't want to go into ketosis. You also require a certain amount of carbs each day, much more than Atkins gives.
  • Artemis_Acorn
    Artemis_Acorn Posts: 836 Member
    It really is a very personal thing - our bodies are all a bit different. I've adjusted my ratios a few times looking for a good balance - I currently target 50% Carbs, 25% Fat and 25% Protein - the same as you - and it seems to be a good fit - I go by how I FEEL.

    I have to be careful with the carbs due to a diagnosis of PCOS / Insulin Resistance, but it seems that if I drop any lower, I feel sluggish so I'll probably stick with where it's at for awhile. The MFP default setting for carbs was way too high for me, but might be just right for someone with a different makeup.

    The Zone, which is 40/30/30 was very difficult for me to do and I got discouraged and stopped. I always felt that Atkins was too extreme for me.
  • SergeantSunshine_reused
    SergeantSunshine_reused Posts: 5,382 Member
    My first response was going to be that your macro balance should be whatever works for you but then you started Atkins bashing. Really?

    First of all, your facts are off. Atkins proponents don't eat 30% of their calories in carbs. For most, it's much lower than that. They also aren't angry and cranky and I'm betting a bunch of them are going to jump in here and explain that to you for themselves. I personally am happier, healthier, have tons of energy and don't suffer from sugar or carb cravings at all. Also, Atkins is the right fit for a lot of people: diabetics, those with wheat allergies or Celiac's disease or a host of other issues.

    You have found what's right for you. Leave it to others to find what's right for them, even if it is something you don't like.

    lol calm yourself :p

    I dont think she was atkins bashing at all. She was sharing her opinion and experience with it.
  • shelbygeorge29
    shelbygeorge29 Posts: 263 Member
    This is something debated and researched by scientists their entire careers.

    I leave it to the folks with the PhD's, MD's and other people with lots of letters at the end of their name.

    But there is much more research available if you were to search it out beyond the two you mentioned, with some very different viewpoints.

    There are individual studies and varying advice from "fitness" groups pushing their own agenda, but the standards from medical organizations is pretty consistent.

    Just like in the 60's the prevailing medical community thought smoking was healthy . . . I'm someone who questions a lot, I'm both cynical and curious.
  • Momonamission5
    Momonamission5 Posts: 1
    thanks for the info. I am going thru menopause and its killing me weight goes on and never comes off.
  • shabydonner
    shabydonner Posts: 69 Member
    I try to go by MFP recommends too, though I find myself over on protein and under on carbs most days. I do NOT purposely eat high protein and have been doing better at not going too far over. It's hard to get as many carbs as they say though.

    I'm exactly the same way. I have never changed the setting (didn't even know you could until recently) but I figure that the only way I am going to drop the kind of weight I need to (well over 100 pounds) is to stick with this for a long long time. I can't keep doing something with the mindset of only doing it till I lose the weight because I know how that works, I gain about 10% of what I lost plus everything I lost in the first place just as soon as I go back to eating the way I used to. I do tend to go over my protein before anything else but I have decided that once and a while that is fine, and it is normally never more then 5 grams or less. I don't get near the carbs in that I'm allowed which surprises me since I don't feel deprived there at all, cereal in the mornings, lots of fruit, and always at least one form of carbs with dinner. I did the exchange diet a few years ago and I felt so limited on things but I felt like I needed to stick to it because it was well rounded with lots of veggies, fruits and a reasonable amount of protein. When I was doing that they had me at 1800 calories a day, now I am at about 50 less then that and I don't feel deprived hardly ever. I am probably not eating as much veggies as I am not overly fond of them but I am sticking to my counts and eating way better then I ever did on my own, and as a result I am losing weight. The best part I really feel like I can see myself doing this long term. I highly doubt I could say the same if I was doing high protein, or more pointedly low carb.
  • grouch201
    grouch201 Posts: 404 Member
    There's a book I read called "Eat Right for your Blood Type" That was very enlightening to me on what a good ration should be based on your blood type. Since humanity has evolved over time, so has our digestive system and its efficiency. I can't speak to all blood types because I focused mainly on the one that applied to me, being an O blood type. It recommended a high protein diet because O is the "primal" blood type that goes all the way back. Blood types A, B, and AB came later and are evolved to metabolize food differently. Early humanity subsisted primarily on meat, scavaging grown foods when they were in season.

    The only problem is that it really depends on what expert you listen to as to what recommendation you will receive. I have found a lot of success not only with losing weight, but with an overall feeling of balance, higher energy levels, and good mood. I generally just eat what I feel like, focusing on avoiding fast food, deep fried food, and highly processed foods. Protein really helps me feel full the longest, whereas eating a surplus of fruits and veggies might satisfy for a little while; it isn't as long as the meat.
  • solpwr
    solpwr Posts: 1,039 Member
    My first response was going to be that your macro balance should be whatever works for you but then you started Atkins bashing. Really?

    First of all, your facts are off. Atkins proponents don't eat 30% of their calories in carbs. For most, it's much lower than that. They also aren't angry and cranky and I'm betting a bunch of them are going to jump in here and explain that to you for themselves. I personally am happier, healthier, have tons of energy and don't suffer from sugar or carb cravings at all. Also, Atkins is the right fit for a lot of people: diabetics, those with wheat allergies or Celiac's disease or a host of other issues.

    You have found what's right for you. Leave it to others to find what's right for them, even if it is something you don't like.

    I actually didn't intend to Atkins bash. My intent was to provide a basis for my assertion. I don't think high protein diets are sustainable. A person cannot safely and effectively live on less than 30% carbohydrates for 10 or 20 or 30 years. I'm not trying to bash anyone, just trying to figure out why someone would choose a high protein diet as a permanent lifestyle outside of the goal of temporary weight loss.
  • tigersword
    tigersword Posts: 8,059 Member
    My first response was going to be that your macro balance should be whatever works for you but then you started Atkins bashing. Really?

    First of all, your facts are off. Atkins proponents don't eat 30% of their calories in carbs. For most, it's much lower than that. They also aren't angry and cranky and I'm betting a bunch of them are going to jump in here and explain that to you for themselves. I personally am happier, healthier, have tons of energy and don't suffer from sugar or carb cravings at all. Also, Atkins is the right fit for a lot of people: diabetics, those with wheat allergies or Celiac's disease or a host of other issues.

    You have found what's right for you. Leave it to others to find what's right for them, even if it is something you don't like.

    Atkins is a terrible idea for people with diabetes. Diabetes already can lead to kidney problems, and a high protein diet just makes the kidney problems worse. Also, Celiac disease has nothing to do with low carb. There are thousands of sources of carbs that are gluten free, like, pretty much anything that's not dough. I think your facts are off as well.
  • martinah4
    martinah4 Posts: 583 Member
    My first response was going to be that your macro balance should be whatever works for you but then you started Atkins bashing. Really?

    First of all, your facts are off. Atkins proponents don't eat 30% of their calories in carbs. For most, it's much lower than that. They also aren't angry and cranky and I'm betting a bunch of them are going to jump in here and explain that to you for themselves. I personally am happier, healthier, have tons of energy and don't suffer from sugar or carb cravings at all. Also, Atkins is the right fit for a lot of people: diabetics, those with wheat allergies or Celiac's disease or a host of other issues.

    You have found what's right for you. Leave it to others to find what's right for them, even if it is something you don't like.

    I actually didn't intend to Atkins bash. My intent was to provide a basis for my assertion. I don't think high protein diets are sustainable. A person cannot safely and effectively live on less than 30% carbohydrates for 10 or 20 or 30 years. I'm not trying to bash anyone, just trying to figure out why someone would choose a high protein diet as a permanent lifestyle outside of the goal of temporary weight loss.

    Then, maybe you should have just addressed your post to people who follow the Atkins diet and get the facts from them. Instead of flying out of the cage with government-funded stats and programs that support your agenda. There's a wealth of information and studies out there that support a low-carb lifestyle. Atkins is not high-protein. It is low-carb. It is not no-carb. Atkins is lots of healthy carbs from veggies, healthy fats, and a reasonable amount of healthy protein (although vegans can do the diet, too).
  • tigersword
    tigersword Posts: 8,059 Member
    Calling it low carb or high protein is basically semantics. You can't drastically lower the carb percentage without raising the protein percentage. Most medical organizations seem to consider a normal level of protein to be about 25% of calories, so really anything over that can be considered a high protein diet.
  • beernutz
    beernutz Posts: 136
    Calling it low carb or high protein is basically semantics. You can't drastically lower the carb percentage without raising the protein percentage. Most medical organizations seem to consider a normal level of protein to be about 25% of calories, so really anything over that can be considered a high protein diet.

    Sorry this is incorrect. In a typical low carb diet you replace carb calories with fat calories and keep protein at the about the same level in the 25-30% range. Calling Atkins or other low carb diets "high protein" is misinformed.
  • beernutz
    beernutz Posts: 136
    [snip] But I’ve noticed that many adhere to a variant of the high protein diet championed by Atkins, where the macro-nutrient ratio is something like 30% carbs, 20% fat, and 50% protein.

    [snip]
    You say in your profile that you are an analyst so how about actually doing some analysis of what the Atkins diet is or is not before bashing it. The first thing you'll discover is that your percentages above are not even remotely accurate.

    I'm not mad at what you wrote, by the way. There is far too much ignorance about low carb written on these forums for me to get mad every time I read it. I'm just disappointed mostly, particularly when people who seem reasonably intelligent such as yourself do not do due diligence before judging the diet.
  • solpwr
    solpwr Posts: 1,039 Member
    [snip] But I’ve noticed that many adhere to a variant of the high protein diet championed by Atkins, where the macro-nutrient ratio is something like 30% carbs, 20% fat, and 50% protein.

    [snip]
    You say in your profile that you are an analyst so how about actually doing some analysis of what the Atkins diet is or is not before bashing it. The first thing you'll discover is that your percentages above are not even remotely accurate.

    I'm not mad at what you wrote, by the way. There is far too much ignorance about low carb written on these forums for me to get mad every time I read it. I'm just disappointed mostly, particularly when people who seem reasonably intelligent such as yourself do not do due diligence before judging the diet.

    My interest is in settling on a macro nutrient balance that I can stay with for the next 40 years of my life. I don't really care about what Atkins diet is. High protein, low carb, whatever. I've done that diet before. I wasn't able to sustain it. If the words, "I'll sure be glad when this is over" leave my mouth about any part of my permanent lifestyle, I'm not interested in doing it.

    I haven't actually heard anything that anybody has said about why carbohydrates are so evil. I have heard that you can lose weight faster by cutting the carbs (which I believe is generally true). But if you are at (or very near) your goal weight, what is the point of that?

    I'm looking for permanent, not temporary. I'm tired of temporary.
  • TK421NotAtPost
    TK421NotAtPost Posts: 512 Member
    So I’ve learned that generally researchers believe the range of Carbs should be 45% to 65% of your total daily diet. Your Fats intake should be 20% to 35%, and your protein intake should be 10% to 35%. One great place to read about this is http://www.mayoclinic.com/health/healthy-diet/NU00200.

    If anything, this just tells me that high protein is OK.

    For a person like me whose average daily calorie expenditure is around 2200 or 2300, eating around 200 grams of protein per day will fall within the Mayo Clinic guidelines......which is currently what I'm doing (1.5 grams per pound of lean body mass for me....balanced out with a mountain of daily veggies, of course). Good to know. Thanks!

    I gotta give props to the Mayo Clinic. Looks like they're a bit more current than other organizations on recognizing the fact that consuming a lot of protein isn't bad for you.
  • solpwr
    solpwr Posts: 1,039 Member
    So I’ve learned that generally researchers believe the range of Carbs should be 45% to 65% of your total daily diet. Your Fats intake should be 20% to 35%, and your protein intake should be 10% to 35%. One great place to read about this is http://www.mayoclinic.com/health/healthy-diet/NU00200.

    If anything, this just tells me that high protein is OK.

    For a person like me whose average daily calorie expenditure is around 2200 or 2300, eating around 200 grams of protein per day will fall within the Mayo Clinic guidelines......which is currently what I'm doing (1.5 grams per pound of lean body mass for me....balanced out with a mountain of daily veggies, of course). Good to know. Thanks!

    I gotta give props to the Mayo Clinic. Looks like they're a bit more current than other organizations on recognizing the fact that consuming a lot of protein isn't bad for you.

    So yeah, if 800 calories worth of protein is 35% of 2,300 that works, but only if you are also eating at least 1,030 calories worth of carbohydrates. That's at least 260 grams of carbs. That puts you at 20% fat. That's doable, about 50 grams of fat per day. Very careful eating and planning. Good luck to you!
  • highgear
    highgear Posts: 30 Member
    My macro splits change during the year depending on my goals and activities. Right now I'm utilizing a 50% carb, 25% fat, 25% protein as I'm training for a marathon. ( I still am having trouble with ammonia smell after runs and will probably increase my carbs) In the winter when I'm lifting weights for strength / size I use a 40% carb, 40% protein, 20% fat.

    I used the default settings on MFP during the first 8 months and lost a lot of weight. I'd suggest everyone starting out to follow the default settings, and then tweak it to fit your goals after the first year. I've had decent success with this method.
  • SoCalSwimmerDude
    SoCalSwimmerDude Posts: 507 Member
    My macro splits change during the year depending on my goals and activities. Right now I'm utilizing a 50% carb, 25% fat, 25% protein as I'm training for a marathon. ( I still am having trouble with ammonia smell after runs and will probably increase my carbs) In the winter when I'm lifting weights for strength / size I use a 40% carb, 40% protein, 20% fat.

    I used the default settings on MFP during the first 8 months and lost a lot of weight. I'd suggest everyone starting out to follow the default settings, and then tweak it to fit your goals after the first year. I've had decent success with this method.

    This makes WAY too much sense to be on this thread... the mods must delete it immediately. ha!

    People, just as the above poster said, you're body is going to need different things depending on what you're doing. Like him, I stuck w/ the MFP percentages for about 2 1/2 months and was fine. Now that I'm working out like a mad man and lifting, obviously it needed to change.

    ALSO, in my humble humble opinion, it should be less about percentages. Find out how many carbs, protein, and fat YOU need for YOUR lifestyle and match the percentages accordingly. I'm currently at: 45 carb / 30 protein / 25 fat, but that kinda changes day to day depending on what I'm doing... But again, if you're just trying to be healthy and workout, then eat healthy and workout...

    (and can we please not bash eachother for what they say or don't say)
  • dittiepe
    dittiepe Posts: 557 Member
    I've been doing nutritional research for the past 14 years. I've not only read so much information on how low fat, low carb, high protein, etc is good/bad for you, I've probably tried every single one of them. I'm a medical professional for the past 22 years, and I pride myself on keeping up with nutrition not only for myself, but for my patients.

    Yes, low carb is good for diabetics. Especially insulin resistant ones. Many doctors are turning away from the old exchange programs to a carbohydrate limited diet, and finding that insulin levels are leveling out much easier. Now, when I say 'low carb' I don't mean 30g of carbs or less. It is usually 100 or less.

    Everyone has their own formula for weight loss. You have to find that formula and go with it. Mine is to cut out breads, pasta, rice and starchy veggies. I gain weight with them, no matter if I stick to 1200 calories. This is most likely because I am (possibly) insulin resistant. I can't process carbs like others can. If 50% carbs work for you, that's awesome. You have found your formula.

    It's trial and error for everyone until they find what really works for them in the long run, what they can lose weight on and what they can continue to sustain throughout their journey and into the future. I can't tell anyone that they should all be low carb, because it doesn't work for everyone. Some people can't stand not having the carbs, or just feel miserable - the same way others feel miserable WITH carbs.

    So find what is right for you, experiment until you get your formula.
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