How should carbs, fat and protein be proportioned

callhimrodneyafterdave
callhimrodneyafterdave Posts: 97
in Health and Weight Loss
Im pretty novice at this so be patient

I check on my iphone everyday the calorie breakdown pie chart and its normally around

45% carbs
35% protein
20% fat

But what should I be aiming for to have a healthy diet?

Regards

Dan

Replies

  • bulbadoof
    bulbadoof Posts: 1,058 Member
    40-30-30 is common, from what I've seen. I don't know much more about it than that, however.
  • ChesKrieg
    ChesKrieg Posts: 24 Member
    Don't freak out too much, but I follow the following 60% fat - 35% protein - 5% carbs. I have constantly been losing, and losing fat at that, I've never felt better, have so much more energy, and way more alert.
  • cara4fit
    cara4fit Posts: 111 Member
    Depends on one's biochemistry. Some people really do have to limit carbs(especially starchy carbs)very strictly and have very high protein and fa to both lose weight and be healthy, while others have a much greater tolerance for carbs in general(as long as they're healthy ones like whole grains, vegetables and fruits) and lower amounts of both protein and fat, and some are in between needing an equal balance between protein and carbs and moderate fat. What counts is what works for one's own body and often it's a matter of trial and error, unless one undergoes metabolic testing through a detailed questionnaire or kinesiology muscle-testing for foods, etc. Safe to say for a lot of people though, a really good start is simply cleaning up one's diet and getting to the right calorie level. Then, if one is still not losing after a reasonable amount of time, one has to adjust one's macros. Of course, certain medical conditions, like blood sugar issues, or thyroid issues(less common than blood sugar issues)will also point the way to what to eat too. Or for women, menopause and after often really changes what one can eat simply to maintain weight, let along lose it! People really do have differing responses to foods, and even exercise. That's why what works like a charm for one's friend, or even one's relative, is not necessarily the right thing for oneself. Again, it takes a bit of experimentation.
  • CassieReannan
    CassieReannan Posts: 1,479 Member
    My macros are:

    45% carbs
    30% fat
    25% protein

    But I try to never hit carb goal, and aim 20 under it. I love carbs so much :laugh:
  • HorseWithNoName27
    HorseWithNoName27 Posts: 188 Member
    You have to find what works for you. Some swear by a protein-based, low-carb diet; others do great on a grain-based high-carb diet. Your macros look pretty in line with mine. Remember to watch your calories and experiment with what works for you, and when. For example, I feel much better if I start my day with protein (eggs) than carbs, but carbs keep me going through lunch until dinner.
  • Jesse_Hunter
    Jesse_Hunter Posts: 162 Member
    80/10/10 sometimes 70/15/15

    I love carbs.
  • jfan175
    jfan175 Posts: 812 Member
    What kind of exercise are you getting?
  • Pebble321
    Pebble321 Posts: 6,423 Member
    There is no one answer to this question - some people will give you a really high protein number, others (like me) have higher carbs. My weeks usually work out around 45-50 carbs/20-25 protein/30 fat and I'm happy with that.

    The ratios you have sounds pretty good to me - I wouldn't change them unless you have a specific reason to.
  • callhimrodneyafterdave
    callhimrodneyafterdave Posts: 97
    I do weights, skipping and stomach exercises(sit ups and leg lifts)

    For cardio I play football/soccer twice a week for 1hr 30mins

    Im starting a low carb regime this week so I will see how it goes
  • Determinednoob
    Determinednoob Posts: 2,001 Member
    Depends on one's biochemistry. Some people really do have to limit carbs(especially starchy carbs)very strictly and have very high protein and fa to both lose weight and be healthy, while others have a much greater tolerance for carbs in general(as long as they're healthy ones like whole grains, vegetables and fruits) and lower amounts of both protein and fat, and some are in between needing an equal balance between protein and carbs and moderate fat. What counts is what works for one's own body and often it's a matter of trial and error, unless one undergoes metabolic testing through a detailed questionnaire or kinesiology muscle-testing for foods, etc. Safe to say for a lot of people though, a really good start is simply cleaning up one's diet and getting to the right calorie level. Then, if one is still not losing after a reasonable amount of time, one has to adjust one's macros. Of course, certain medical conditions, like blood sugar issues, or thyroid issues(less common than blood sugar issues)will also point the way to what to eat too. Or for women, menopause and after often really changes what one can eat simply to maintain weight, let along lose it! People really do have differing responses to foods, and even exercise. That's why what works like a charm for one's friend, or even one's relative, is not necessarily the right thing for oneself. Again, it takes a bit of experimentation.

    ^^ This. Plus, start with minimum 1g pro per lb of LBM, .45g fat per lb of LBM, enough carbs for energy\sanity, enough "good" food or suppliments to get your MICROnutrients, and anything above that can be whatever you like. I personally am cutting on 200p, 100c, 89f and when I switch to bulking plan on starting out with 250p, 300c, 110f

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