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-   -   Macronutrient breakdown (http://www.fitday.com/fitness/forums/food-talk/5821-macronutrient-breakdown.html)

Lisssssa 11-27-2011 11:45 PM

Macronutrient breakdown
 
This is the first time I've seen a solid breakdown of my macronutrients. What is the normal range for people? What kind of %s do you guys have? Have you found that your weight loss changes with changes in macronutrient %s? I can't tell if mine is good, bad, or merely interesting.

Also, I'd be interested if there are any vegans or near-vegans on the board, what their % breakdown looks like.

Thanks!

Fit4meee 11-28-2011 03:16 AM

It seems most people on here keep a 30-30-40 (protein, fat, carbs) ratio. I started out with having about 55% carbs but found that since i upped my protein (to 25%, still need to get to that 30%!) i tend to stay fuller longer and require less food to feel satisfied.

Lisssssa 11-28-2011 02:10 PM

Interesting- my carbs are around 55%, and I wasn't sure if that was too excessive or not, but I just started a workout routine so maybe my body feels like it needs them right now. I have about 15% protein and about 30% fat. All of my fats are generally good fats- olive oils, eggs, etc. but I guess when you're aiming for about 1200 calories a day, even those fats add up to a large % of your caloric intake.

VitoVino 11-28-2011 06:13 PM

It sounds like your ratios are good for what you are doing i.e. exercising with cardio.

Check this out:

Quote:

"That translates to about 60 percent of your calories coming from carbohydrates, 25 percent from fat, and 15 percent from protein."
Above quote from "The Runner's Diet" Cool Running | The Runner's Diet

The question is, how much protein is enough? I think that depends on how much one is breaking down their muscles during exercise, so it really depends. I think the 15% figure quoted above is a little low, but I realize that getting 30% (which I had been trying to get) is probably too high. So, 20-25% protein for me seems to be what I've settled on.

Lisssssa 11-28-2011 06:29 PM

Thanks for the info!

I need to work on protein as well- I try to eat vegan (I don't eat dairy products and try not to eat too much meat), and normally I'm good about getting sufficient amounts of protein. But I've been so busy the past month or so, that I haven't been paying that much attention to diversity in my diet and I've been eating pretty un-diverse foods and I'm not getting enough protein. Added getting more protein to my to do list in the future :-)

frenchhen3 12-05-2011 01:13 PM

Quote:

Originally Posted by Lisssssa (Post 63628)
Interesting- my carbs are around 55%, and I wasn't sure if that was too excessive or not, but I just started a workout routine so maybe my body feels like it needs them right now. I have about 15% protein and about 30% fat. All of my fats are generally good fats- olive oils, eggs, etc. but I guess when you're aiming for about 1200 calories a day, even those fats add up to a large % of your caloric intake.

I'm about where you are with this, only my proteins are about 19-25 on any given day... and I try to keep my carbs right around 50.

bigongit 01-05-2012 03:09 PM

bigongit
 
How do you figure out what percentage or grams of food types are important to eat every day in stead of just counting calories consumed? If I want to eat a balanced nutritious diet how much of each major food type should I be eating?


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