% carbs / protien / fat / etc per day OR just calories

For those of you using the 40/30/30 ratio, how much fiber are you supposed to get a day? I've been looking for this answer and can't find it. Thanks!

My aunt and uncle used the book "The Formula" to lose weight and have done great. I am reading the book right now and am not sure if I want to follow it or not. It is kind of confusing and a lot of work to figure out how to keep each meal and snack within the 40/30/30 guidelines. I am still reading, though so maybe something will click. What I haven't figured out, though, is how veggies fit into the plan. When looking at the meal plans there is fruit that is accounted for but not veggies like spinach, broccoli, etc. Seems that you should be able to have as many of those as you want but I am not sure. I do want to point out that the calorie recommendations are pretty low, so the "eat more, lose more" people should seemingly not like this plan. Even Elite athletes who weigh more than 180 are supposed to only eat about 2000 calories a day.

I'm a low carber so I do not worry that much about calories. I try to ahieve a daily ratio of 75% fat / 20% protein / 5% carbs. Seems to be working too. I average about a pound and a half loss a week and stay in constant ketosis.

Would you be willing to make your diary public? I'd be interested in seeing what you eat.

My diary is public to my friends only, but a typical day for me would include
Breakfast: 1 deviled egg, 4 pieces of bacon
Lunch: half avocado, cherry tomatoes, spring mix greens, olive oil and balsamic
Dinner: casserole of some kind (usuallymade of ground beef or dark meat poultry, cream, cheese, veggies)
snacks: almonds, lots of macadamia nuts, and sugar free jello pudding made with heavy whipping cream
and lots and lots of water
My average calories per day is around 1400-1550

Well you are doing great, thanks for the feedback.

Home->goals->custom
You can configure pretty much all of your target stuff there

ok i need help im not sure if this is where i should post but ill give it a shot

i have my goals set to 25 protein and 25 fat 50 carb

that being said i never reach my protein goal do i need to adjust or idk i ate a big steak and a pork chop hoping to finaly reach it and i still haven't so idk what to do yes i know pork isnt that great but i was trying to finish leftovers from the other day

i usally only have protein at dinner some times lunch it their are leftovers but ive never ben high on meat and nuts and supplements are expensive and i dont like eggs well mostly i dont like cooking eggs i usually over cook them to make sure their done

I mainly focus on meeting or exceeding my calorie goal (by 200-300) but also pay attention to my protein macro.. I eat to reach that, everything else always falls into place.

My macros are 40-30-30. The days I don't workout (possible 1-2 days out of the week), I usually don't try as hard to meet my protein goal but still consume 100g.

I believe calories are king for "weight loss" not "fat loss"... So macro's are for body recomposition.
My macros are 35/30/35 cause I'm a sedentary lazy *kitten* ^_^ Also a well balanced diet is also easier to live by :P

Mine is set at 55 for fat, 25 for protein and 20 for carbs. I have to do a better job keep carbs at or below target even if my net for the day is below target. I tend to plateau when I don't keep that down.

We are all different. Not everyone is carb sensitive. I could never succeed if 30+% of my calories came from carbs. Even when I get to my goal weight, I can't increase the carb percentage.
It is not hard to keep and maintain lower carbs. By that I mean <100g. I love a 1000 calorie cheese burger salad. :bigsmile:

Firs step is QUANTITY - Total cals
Second step is QUALITY - Macros
Third step is PRECISION - Micros

Good luck!