clean eater macronutrients

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CoderGal
CoderGal Posts: 6,800 Member
in Food and Nutrition
For those people trying to eat real, unprocessed food, what are your macro nutrient ratios?
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Replies

  • SergeantSunshine_reused
    SergeantSunshine_reused Posts: 5,382 Member
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    why would it be any different for those who don't eat clean?

    Ratios/percentages are pointless

    1g pr lb of lean body mass in protein
    .35x body weight for g of fat
    fill in the rest with whatever
  • christinehetz80
    christinehetz80 Posts: 490 Member
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    I am trying to do 40/30/30 . Seems to not be that hard just takes a bit of extra planning. Meeting with a nutritionist next Friday though to discuss if that is the proper ratio for me when I start training for my half.
  • christinehetz80
    christinehetz80 Posts: 490 Member
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    why would it be any different for those who don't eat clean?

    Ratios/percentages are pointless

    1g pr lb of lean body mass in protein
    .35x body weight for g of fat
    fill in the rest with whatever


    I'm so very curious about this cause I've seen you post it, but I really don't understand it. I assume I would need to know my lean body mass which I don't. :(
  • ShannonMpls
    ShannonMpls Posts: 1,936 Member
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    My "goal" is 40/30/30. But usually I eat 40% fat and I aim for more protein than carbs.

    ETA:

    1g pr lb of lean body mass in protein
    .35x body weight for g of fat
    fill in the rest with whatever

    That is actually what I tend to hit. My body doesn't really care about the ratios, I suppose.
  • suziecue66
    suziecue66 Posts: 1,312 Member
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    why would it be any different for those who don't eat clean?

    Ratios/percentages are pointless

    1g pr lb of lean body mass in protein
    .35x body weight for g of fat
    fill in the rest with whatever

    Thanks for this - first time I heard of the fat calculator.
  • Jessb1985
    Jessb1985 Posts: 264 Member
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    I guess it would also depend on what you were aiming for too.

    I eat as clean as possible and mine is 20% Carb, 20% Protein, 60% fat, working so far for me personally

    Good luck finding what suits you :)
  • SergeantSunshine_reused
    SergeantSunshine_reused Posts: 5,382 Member
    Options
    why would it be any different for those who don't eat clean?

    Ratios/percentages are pointless

    1g pr lb of lean body mass in protein
    .35x body weight for g of fat
    fill in the rest with whatever


    I'm so very curious about this cause I've seen you post it, but I really don't understand it. I assume I would need to know my lean body mass which I don't. :(

    Just need a good guess :]
    Do you have a rough estimate of your body fat %?
    I don't know mine exactly, so I go with 100g of protein and im about 120lbs
  • ElPumaMex
    ElPumaMex Posts: 367 Member
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    Maybe a good guideline for you, is the "Okinawa" ratios:

    T2_large.jpg

    http://www.jacn.org/content/28/4_Supplement_1/500S/T2.large.jpg

    if you want to read about it:

    http://www.jacn.org/content/28/4_Supplement_1/500S.long
  • christinehetz80
    christinehetz80 Posts: 490 Member
    Options
    why would it be any different for those who don't eat clean?

    Ratios/percentages are pointless

    1g pr lb of lean body mass in protein
    .35x body weight for g of fat
    fill in the rest with whatever


    I'm so very curious about this cause I've seen you post it, but I really don't understand it. I assume I would need to know my lean body mass which I don't. :(

    Just need a good guess :]
    Do you have a rough estimate of your body fat %?
    I don't know mine exactly, so I go with 100g of protein and im about 120lbs

    really no clue. I do know that I'm super frustrated on a plateau so hence why I made an appointment with the nutritionist. About 175 5'6.
  • suziecue66
    suziecue66 Posts: 1,312 Member
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    I don't think we should be following the traditional Okinawa diet. Its far too low in protein and too high in carbs, and very low in fat for most of us. I don't think its just their diet that gave them the health benefits - their lifestyle, omega 3, mineral rich diet.
    The potassium/sodium ratio definitely not good on SAD.
  • Beastette
    Beastette Posts: 1,497 Member
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    why would it be any different for those who don't eat clean?

    Ratios/percentages are pointless

    1g pr lb of lean body mass in protein
    .35x body weight for g of fat
    fill in the rest with whatever


    I'm so very curious about this cause I've seen you post it, but I really don't understand it. I assume I would need to know my lean body mass which I don't. :(

    Just need a good guess :]
    Do you have a rough estimate of your body fat %?
    I don't know mine exactly, so I go with 100g of protein and im about 120lbs

    I'd go with this. You can trust SS, she knows her stuff.
  • Beastette
    Beastette Posts: 1,497 Member
    Options
    I don't think we should be following the traditional Okinawa diet. Its far too low in protein and too high in carbs, and very low in fat for most of us. I don't think its just their diet that gave them the health benefits - their lifestyle, omega 3, mineral rich diet.
    The potassium/sodium ratio definitely not good on SAD.

    Totally agree with you.
  • Acg67
    Acg67 Posts: 12,142 Member
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    why would it be any different for those who don't eat clean?

    Ratios/percentages are pointless

    1g pr lb of lean body mass in protein
    .35x body weight for g of fat
    fill in the rest with whatever

    ^ As a fellow clean eater I shoot for those above minimums everyday and then let the rest of my cals fall where they may
  • suziecue66
    suziecue66 Posts: 1,312 Member
    Options
    why would it be any different for those who don't eat clean?

    Ratios/percentages are pointless

    1g pr lb of lean body mass in protein
    .35x body weight for g of fat
    fill in the rest with whatever

    ^ As a fellow clean eater I shoot for those above minimums everyday and then let the rest of my cals fall where they may

    And if your photo is anything to go by - it seems to be working for you!! Hopefully, I will see my abs again one day!
  • ebaymommy
    ebaymommy Posts: 1,067 Member
    Options
    why would it be any different for those who don't eat clean?

    Ratios/percentages are pointless

    1g pr lb of lean body mass in protein
    .35x body weight for g of fat
    fill in the rest with whatever


    Is there anything wrong with eating more fat than that? I usually go a little over the protein (I have 97lbs lean body mass and usually eat 120g protein/day) but my fat is almost always more like .6x body weight for fat grams. Just curious. Between my daily egg, cheese and nuts I'd have a hard time eating a lot less fat.
  • tinycastles21
    tinycastles21 Posts: 2 Member
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    My personal trainer (who just won his Pro Card in All Natural Bodybuilding or whatever you call it) recommended a plan that is 40 percent carb, 40 percent protein, 20 fat. Not experienced with the whole macro thing....is this a normal breakdown?
  • Acg67
    Acg67 Posts: 12,142 Member
    Options
    why would it be any different for those who don't eat clean?

    Ratios/percentages are pointless

    1g pr lb of lean body mass in protein
    .35x body weight for g of fat
    fill in the rest with whatever


    Is there anything wrong with eating more fat than that? I usually go a little over the protein (I have 97lbs lean body mass and usually eat 120g protein/day) but my fat is almost always more like .6x body weight for fat grams. Just curious. Between my daily egg, cheese and nuts I'd have a hard time eating a lot less fat.

    Those are minimums to shoot for everyday, there really is no ceiling on any one macro as long as you're hitting your minimums
  • JennieAL
    JennieAL Posts: 1,726 Member
    Options
    why would it be any different for those who don't eat clean?

    Ratios/percentages are pointless

    1g pr lb of lean body mass in protein
    .35x body weight for g of fat
    fill in the rest with whatever

    See Terri??? See? ;) What did I tell ya?
  • ebaymommy
    ebaymommy Posts: 1,067 Member
    Options
    why would it be any different for those who don't eat clean?

    Ratios/percentages are pointless

    1g pr lb of lean body mass in protein
    .35x body weight for g of fat
    fill in the rest with whatever


    Is there anything wrong with eating more fat than that? I usually go a little over the protein (I have 97lbs lean body mass and usually eat 120g protein/day) but my fat is almost always more like .6x body weight for fat grams. Just curious. Between my daily egg, cheese and nuts I'd have a hard time eating a lot less fat.

    Those are minimums to shoot for everyday, there really is no ceiling on any one macro as long as you're hitting your minimums


    Gotcha. Trying to rid myself of that last bit of flabby "mommy tummy". Slowly getting there....
  • nwhitley
    nwhitley Posts: 619
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    I would be interested in hearing what you find out. I am doing 50/25/25 (carbs, protein, fat) since I am a runner and that was the suggested guidelines in a runnersworld magazine. But, I sometimes I struggle trying to get in that many "good carbs".
    I am trying to do 40/30/30 . Seems to not be that hard just takes a bit of extra planning. Meeting with a nutritionist next Friday though to discuss if that is the proper ratio for me when I start training for my half.

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