What should be the balance of carbs, fat and protein?

[bubbles65]

I'm logging in my food and I like the breakdown.  I need to lose about 60 pounds.  What is the proper ratio of the carbs, fat and protein.  I am not diabetic and do not want to follow some high protein, low carb diet. 

[Ukase]

If memory serves, your macro breakdown should be about 50% protein, 30% fat and 20% carbs.

[whome]

That's the way I remember it, also.

[maggiemay1969]

Wow, that seems pretty low on carbs!!  Yikes!...I'm sure one can look up online what it should be, because I think it all depends on your goals/what you are trying to accomplish.  I've read so many different opinions on this and it's confusing!. Personally, I just try to eat better overall and increase my protein (especially with snacks) and try to cut back a bit on carbs.  While I like that fitbit tracks fat/carbs/protein, I don't lose sleep over those numbers. 🙂

[Kitties3]

50 percent protein is way too much.

Over time, a diet consisting of 45% or more protein risks kidney and liver damage and osteoporosis. There is also a risk of cancer in diets high in animal protein. And, diets very high in protein deprive your body of the nutrients (vitamins and minerals), fiber and antioxidants it needs, which are mostly in carbohydrates (plants).

How much protein you need has to do with what your goals are. If you pump iron like a maniac and want to be a bodybuilder, you should try for around 30 percent protein, 50 percent carbs, 20 percent fat. For the rest of us, the protein needs go waaaay down. And, since the American diet does not lack for protein, I wouldn't worry about it too much -- we all get much more than the minimum necessary. Just remember to eat balanced meals, and you'll be fine.

[Naomi94 · Accepted solution]

Hi Bubbles (BTW: love your username, it is adorable)

First, congradulations on starting this journey. Your nutritionist will give you a more accurate answer according to your BMR (calories body burns at a resting state). This number is unique to each individual as it takes into account age, height, weight (fat and muscle amounts). As we all have different proportions of fat/muscle, the number will be unique to every person. 

BMR Calculator: http://www.bmi-calculator.net/bmr-calculator/

Okay - so for your questions. Many nutritionists recommend 1 gram of protein per every 1 pound of weight. As I weight 142 pounds, I try to eat 142 grams of protein per day. I do not always do it because it is pretty difficult for me. 

Once you figure out how many calories you should be eating every day, go to this website:

http://www.freedieting.com/tools/nutrient_calculator.htm

The calculator will help you figure your fat/protein/carb ration. These online tools are not perfect, but they are helpful. 

Above all, remember not to let it get too complicated. Weight loss is very simple, but some people will make it more complicated than it needs to be. Through this process you will hear a lot of advice from different people, so it will take awhile sifting through the good stuff, the okay stuff, and the rubbish. 

Good Luck! 

PS: If you need any motivation, go to my fitbit profile. Every day I log in my food and make it public so that others can see what I eat. (yes, I do have chocolate at night) 

[whome · Accepted solution]

Sorry about that, I saw the 50/30/20 but the ends were backward,

the one I worked at was 50% Carbs, 30% fat, 20% protein

Good luck

Craig

[MikeBuck]

Still think you have that wrong.  It was 50% Carb / 30% protein / 20% fat.  Don't want more fats than protein.  But that is based on the old model, food pyramid, which just recently was debunked and USDA replaced it with MyPlate.  New standardis determined by your weight.  For fat loss you should consume .4 grams of fat / pound of body weight, 1.5 grams protein / pound, 1 gram carb / pound.  For muscle gain you should consume .4 gram fat / pound, 1.5 grams protien /pound, 2 gram carb / pound.  I too need to lose 60 pounds and am down 26 as of this morning after 1.5 months.  I eat 6 vegtable servings a day, lean protiens like chicken, fish and lean beef, and eat very little potato's or breads.  I will hit my goal this coming month.  I work out daily, walk morning and afternoon, in addition to my work out, and picked up a job at the airport tossing bags to make up for sitting at a desk all day on my real job.  I actually had to increase what I ate to lose weight.  Losing is not hard for me.  Keeping it off is my problem.  Winters kill me because I love to hike.  Snow hurts that activity.

[whome]

@MikeBuck -If your post was addressed to me, the 50%carb/30%fat/20%protein is what it was. I am not working on gaining any weight, if I do, when I do I will probably be increasing the protein. Happy with the 35lb loss and working on balancing things now at current weight of 135. Thanks for your concern, though.

[MikeBuck]

I have never heard any endorsement ever that you should have more fat than protein. USDA never endorsed that and they were the ones that came up with the percentages in the first place (pyramid).  Sounds like you took offense, none attempted.  I actually work for a health governmental agency, just putting out updated information. 

[whome]

@MikeBuck - Here it is - The USDA Food Guide recommendations, based on a diet of 2000 calories per day, include 91 grams of protein, 65 grams of fat, and 271 grams of carbohydrates. This equates to 18% of calories from protein, 29% from fat, and 53% from carbohydrates.

 My source - http://www.caloriesperhour.com/tutorial_ratios.php

As you point out - this is outdated but it is what I had to work with in January when I started and it seems to have worked for me which is as much as I could ask for. I was kind of surprised to see a response to that post after 2 months but I am sure no offence was meant and don't really think I know so much about what I am talking about to be offended - lol

Thanks for your input - I usually need all the help I can get 

Good luck to us all

Craig

[MikeBuck]

Great reference.  91 g protein / 65 g fat / 271 g carb  Impossible for there to be a higher percent of fat when there are less grams of fat compared to protein.  We have 91 + 65 + 271 = 427 total grams input.  So we have   91/427 = .2131 or 21.31% protein, then we see 65/427 =.1522 or 15.22% fat (lower percent), and finally 271/427 = .6346 or 63.46% carbs.  I was just stating that I have never seen a recommendation where you should eat more fat than protien.  By your reference, the recommendation is 91g protein and 65g fat, out of total input that is a difference of 6.09.  Not a huge difference but 26 g more. 

I reread the article several times, makes no sense.  Where is the misprint, the grams noted or the next line about the amount of fat?  So I went down to table 2 and confirmed the grams noted earlier in the article.  Grams of fat are as stated less than grams of protein as the article stated, their reference table confirmed, and you first note in your response (excluding percentages).  I also note that the compared programs DASH, USDA, and IOM all show fat less than the two other factors on Table 2.

Just doesn't sound right to eat more fat than protein, though they often are related.  I'm just struggling along trying to make sense out of all the information.

[whome]

@MikeBuck - I figured it out - I was talking about calories - not grams - 50% carbs/30% fat/20% protein - in calories - so you are right 91gm of protein is more than 65gm of fat, and I am also correct since 585 calories of fat is more than 364 calories of protein. 

 Sorry about the misunderstanding.

Hope everyone has a safe and fun 4th of July

[MikeBuck]

Makes sense. I personally will be grilling more protein this holiday

[wrongway]

On myfitnesspal-free site, they have a report section that will give you a red line for how much of each thing (fiber,sugar, protein, fat, calcium, iron etc...) and will show you in graph form where you are in comparison to the red line.  After you enter your days food, if you check there will give you an idea what you are low or missing.