ok friends help me out
the protein%-carb%-fat% ratio thing.
my bad. i am not asking because i haven’t researched this i just can’t find the answer at the particular angle i am looking for. i see where people figure out the balance they need and come up with a percentage. but what i don’t understand is how to figure out that my meals are fulfilling that percentage? how do you know at the end of the day that you did the right % of each?
I have just been consuming a particular gram amount of protein. Not sure about my carbs/ fat (I feel like I may need more fat?) But I am lost with the whole % thing.
July 9, 2009 at 10:27 am
your daily consumption of fat should be about 20-30% of your calories, and the quality of fats are very important. Your body cannot digest and absorb huge amounts of protien, that might actually slow down your metabolism, so your "particular gram" of protien should be no more than 40g’s a meal eating about 4 times a day.
July 9, 2009 at 10:31 am
I don’t get that far into the nitty gritty. I just eat an increased amt of protein & a reduced amt of carbs than I used to. I don’t worry about fats, since I don’t eat lots of fried foods & junkfoods, and I get the good fats in olive oil, etc. I don’t like getting into the time consuming details of counting calories, grams, exact %’s, etc.
July 9, 2009 at 10:32 am
From what I’ve read, a good macro number for cutting is 50/20/30
50 protein
20 carbs
30 fat
If you have an iphone, download this app, its free and awesome, I use it everyday to keep track of calories and macros
loseit.com
July 9, 2009 at 10:34 am
Not sure that this will make that much since, since I just skimmed through your blog.. I mean the same way you are doing protein, you can do for everything else, do everything in grams, and then find out the equations. I believe with protein, you multiply by 4 to get your calories and the same some what with carbs and I’m talking about total grams for the day. I heard that fat, you multiply by 9 based off the total for the day…. Stuff also depends on your diet.. I’m doing the keto, so my fat is moderatly high, if that sounds right.. But it’s working for me…
July 9, 2009 at 10:40 am
This can get complicated but the simple way to find this number is first :
Find out daily calories you need: 2000 calories
Then determine fat calories, protein and carbs. So if my rations are 50 30 20 then my protein calories are 1000, 600, 400 for respect caloric zones. If you eat clean and lean you can have a greater amount of grams of each per meal meaning your macro nutrients will be higher and you will be fuller. I have transitioned to lean meats and mainly good carbs like fruits and vegatables. I must admit I eat so much I am tired of eating, which is the goal I believe to make eating non interesting. Once you tune in the diet performance absolutely goes through the roof, eating is 80% of the entire battle.
July 9, 2009 at 10:50 am
Oops unclear
Daily needs of 2000 Calories
Protein 50% = 1000
Carbs 30% = 600
Fats 20% = 400
So let us use beef : roughly 75 calories per oz
you get about 13 oz’s for the day. You can find your total grams of protein by finding the conversion online but this is about 7 grams give or take so 7 X 13 = 91. If you use leaner meats you can move around your amounts to better serve your needs, basically if you use a leaner meat you can spare calories and reallocate them to another column of fats or carbs. Its really a numbers game I think the ratios are less important than the type of intake your getting cleaner is better, not that you are doing poorly yourself.
July 9, 2009 at 10:57 am
Lastly on the daily basis it is hard, but here is a baseline. Do a bench mark of something odd no long like some type of a load test maybe bodyweight deadlifts and pullups max reps in 2 minutes one week. Eat normally this week. Then the next week strictly measure and calculate your daily needs. Then take the same test again at the end of the second week and see what the total numbers equal up to. If week 2 is poorer than week 1 you need to adjust your intake to fit your body type no two are the same. So depending on your goals in fitness you should adjust your needs, building muscle, growing larger, getting leaner, competing, being an athlete in your sport are not the same things, nor is the type of caloric intake one should take in. There is really not a simple answer to your question you have to really control everything in your life to determine what to input into the machine, training has to be intense, sleep has to be right…then you can nail diet. If any of the other things are not in line it is truly hard to figure this out, the numbers online are all different, the calorie needs are all different so really you must figure this out on your own. It took me a good while to nail what I needed to intake for what I was trying to do. Now that I understand my body I can easily switch diet habbits to change my body.
July 10, 2009 at 7:28 am
Hville is the man. The only thing I would add is to look up a couple of "BMI" calculators online to get an idea of how many calories you should be getting each day. Then, like Hville said, work backwards.
To figure out how many of each macro you’re getting, just read the labels or look it up online.
July 10, 2009 at 7:33 am
Here in lies one of my problems; I don’t freaking understand this stuff. Good luck Lisa
September 11, 2009 at 7:36 am
I dont understand it much either, but my diet works well for me for now. I eat mostly protein and fats and very low to no carbs. I eat carbs only on the weekends. As far as macros, I have no clue.