What is the best macros/nutrition % combo for losing weight?

The best macro break down is the one that satisfies you most. For me that is about 70-75% Fat, 20-25% Protein, and 5% or less Carbs more or less. Basically, I try to keep my carbs under 30g, and ideally 20g or less. For me that fills me up, keeps me feeling full, and thus helps me stick to my calorie deficit. It doesn't fit with everyone though.

amoselroy wrote: »

nossmf wrote: »

As @rileysowner pointed out, one size does not fit all. My breakdown is also 25-30% protein, but 45% carbs and fat making up the rest (don't really track). Different breakdowns, different folks.

Interesting. I gather there are no definitive numbers, but an aging and nutritional expert I listened to put the sweet-spot for protein consumption at about 16%. Too much will strain your kidney, and too little will mean you consume more carbs, starches, and fats, which will not protect your body from muscle loss during calloric restriction.

What "aging and nutritional expert"? That advice is inconsistent with a good bit of research and mainstream expert recommendations that I've read, such as:

https://www.jamda.com/article/S1525-8610(13)00326-5/fulltext
https://examine.com/guides/protein-intake/

IMU, there's reasonable evidence that those protein levels will not be harmful to someone without pre-existing kidney disease.

I gather if you are on an active work our regime you would bump it up to support some muscle growth. I hope I got it right. I set my own goals at 20% but not sure where to put carbohydrates as a food group. I feel like I should be more focused on tracking sugars? Proteins, and fiber, and pretty much let tge rest fall in its place on its own. Any thought?

Protein and fats are "essential nutrients" in the sense that our bodies can't make all of their subcomponents out of any other nutrient intake, so we have to eat some.

For myself, I prefer to think of my protein and fat goals in grams (not percents of calories), and have set targets based on the recommendations I linked above for protein, and in the range of 0.35-0.45g per pound of healthy goal weight for fats, with some attention to balancing saturated fats, monounsaturated fats, polyunsaturated fats, and Omega-3s/Omega-6s.

Carbs are more flexible, in that technical sense. Our bodies will make carb-equivalents, if we don't eat some. Obviously, people who are insulin resistant or diabetic will need to manage carbs thoughtfully. Some people may find that carbs spike their appetite (and those people may want to limit carbs). Other people will find that too-low carbs tank their energy level (and those people may want to eat more carbs).

Most mainstream health bodies (such as WHO) recommend limiting added sugars, not necessarily total sugars. The figures I've seen usually suggest no more than 10% of calories from added sugars. Reading the details behind that, the issue seems to be that with more added sugar, it becomes difficult to get adequate nutrition at reasonable calories (so risk of sub-par nutritional intake), or to stick to reasonable calories while getting adequate nutrition (so risk of excess calories), plus there is increase risk of dental cavities. (Note that MFP tracks total sugars, not added sugars.)

Which nutrients "fall into place" is going to vary individually. If I don't pay attention, I'm at risk of too little protein (though I've rearranged my habits so this isn't a daily problem), and very much at risk of too little fat (I have to work to hit my goal, often). I honestly don't care how many carbs (or sugars) I eat, as long as I'm near my calorie goal, hit my protein minimum, hit my fats minimum, and accomplish my goal of eating at least 400 grams of varied/colorful veggies and fruits daily (and ideally more than 800g of them). When I stick with that veggie/fruit intake, my fiber total and most micronutrients do fall into place without much explicit attention. But that's just me. I literally don't pay attention to my carb total at all: For me, that's the one that falls where it may when I accomplish my other nutritional goals.

YMMV.