whats the optimum percentages to take in everyday for an effective weight loss program, right now my diet is about
24% carbs
34% fats
( Sat: 13 115 10%
Poly: 15 139 12%
Mono: 13 120 10%)
42% protein

thanks ahead

Wow, why so low on the carbs?

And as for the optimum percentages, it's very tough to say. People have had success with every ratio you can think of. However, I usually see a minimum of 30% carbs and maximum of 55% carbs among those who've had great success.

Personally, I'd swap the fat and carb percentages and give it a go.

actually i use FitDay to log my stuff, food, workout, etc. and i had a salad today and it was the closest to what i had today so my fat is probably way off, it should be alot lower, they also dont have good settings for there oats and stuff. they also dont have the protein bar i ate today, so my protein and carbs should be up, my fat should be down more then it says though.

actually i use FitDay to log my stuff, food, workout, etc. and i had a salad today and it was the closest to what i had today so my fat is probably way off, it should be alot lower, they also dont have good settings for there oats and stuff. they also dont have the protein bar i ate today, so my protein and carbs should be up, my fat should be down more then it says though.

You can program EVERYTHING into the customize food list. :tucool: There should be little to no margin of error if you customize each food item.

ok ill do that, but i still want to know the appropiate percentages for optimum fat loss (generally speaking)

ok ill do that, but i still want to know the appropiate percentages for optimum fat loss (generally speaking)

I think most people would agree to this GENERAL range for fat loss:

30-50% carbs
25-40% protein
20-30% fat

But, I agree with KT that you can have success at almost any reasonable range...I'm sure some people will post soon with what ratios they suggest....

ok ill do that, but i still want to know the appropiate percentages for optimum fat loss (generally speaking)


As KT said, "optimal" varies from person to person. You've got to experiment. I've used 40/40/20, 45/35/20, 50/30/20, 33/33/33.
I preferred 45/35/20 for cutting.

I started using fitday and had to log in alot of my own meals. It is real helpful but dose anyone believe the charts on cal intake and cal burned compared? It is saying I should be skin and bones by now. I use a heart rate monitor and use those figures for my cal burn in activities so I have to adjust the time to make up for cal burned.

I started using fitday and had to log in alot of my own meals. It is real helpful but dose anyone believe the charts on cal intake and cal burned compared? It is saying I should be skin and bones by now. I use a heart rate monitor and use those figures for my cal burn in activities so I have to adjust the time to make up for cal burned.


You're right. Their calculations ARE out of whack. I just use it to track intake and macros.

I prefer about 50% carbs, 20% protein, and 30% fat. It just tastes better to me, and that's my most important factor for fat loss.

I think most people would agree to this GENERAL range for fat loss:

30-50% carbs
25-40% protein
20-30% fat

But, I agree with KT that you can have success at almost any reasonable range...I'm sure some people will post soon with what ratios they suggest....
Dietary Guidelines for Americans quote 10-35% calories from protein to be within acceptable range, so you could broaden that range. (USDA food guide gives a specific ideal percentage of 18 (http://www.health.gov/dietaryguidelines/dga2005/document/html/chapter2.htm))

Dietary Guidelines for Americans quote 10-35% calories from protein to be within acceptable range, so you could broaden that range. (USDA food guide gives a specific ideal percentage of 18 (http://www.health.gov/dietaryguidelines/dga2005/document/html/chapter2.htm))



USDA is a joke!!!!! :rolleyes:

USDA is a joke!!!!! :rolleyes:
i agree with doordude.
http://www.usda.org/
what the hell would squaredancers know about nutrition? :confused:

as for Supirman's question - "in general" there is no general.
its something that's debated amoung the most qualified people.
so when things are debated amoung the most qualified people, that means that ALL sides of the debate work perfectly.

if you're anthony ellis: do 40%p 35%c 25%f (i could be wrong here)
if you're layne norton: do 50%p 25%c 25%f with carbs only around your workouts.
if you're Darden: do 20%p 70%c 10%f with extreamly low calories

all very qualified people, all with very different views on how things work, all show very good results.

I don't think you necessarily have to stick to a percentage. For example, if you want minimum 1g of protein per lb of bodyweight and 20-30% of your calories from fat, then you work around that. If you're 160lbs and on 2000kcal, then eating your 160g of protein and 45g-67g of fat leaves you with 190g-240g which is almost like a 40/40/20 or 30/50/20 or 30/40/30 etc. I'm not a big believer in more than 1g of protein per lb of bodyweight so even on 4000kcal, I would raise protein only a tad but significantly raise carbs and fat.

Why not have cycling i.e. one day or week even with a 40/40/20 ratio and next day or week with 30/50/30 or something like that?

Your body won't really look at the ratio, it'll look at the calories.

As KT said, "optimal" varies from person to person. You've got to experiment. I've used 40/40/20, 45/35/20, 50/30/20, 33/33/33.
I preferred 45/35/20 for cutting.
I like 100/100/100. :D

I like 100/100/100. :D


:D Since i've been bulking............ me too!!!!! :D

thats impossible guys :rolleyes: :rolleyes: :rolleyes:

darden?

thats impossible guys :rolleyes: :rolleyes: :rolleyes:


No kidding. Glad to see you're on the ball today wh0! :D Sharp as a marble. :lol: :lol: :whistle:

darden?
elliot darden - creator of the HIT weight training system.

elliot darden - creator of the HIT weight training system.
Was Elliot Ellington's brother? ;)

of course :)
his name's not elliot? i knew it was something with an e.

Dietary Guidelines for Americans quote 10-35% calories from protein to be within acceptable range, so you could broaden that range. (USDA food guide gives a specific ideal percentage of 18 (http://www.health.gov/dietaryguidelines/dga2005/document/html/chapter2.htm))

I've seen those guidelines, but I wouldn't broaden that range. I don't think there are many people on these boards who would come up with a diet for someone with under 20% of the calories from protein...I mean that 10% minimum is probably the amount you need to prevent your body from eating itself until you can't move.

Since there is such a wide range of possibilities, I don't bother ensuring the macronutrient split is perfect. I simply eat a healthy number of portions of all macronutrients and ensure I am not surpassing my daily caloric intake limit.

I usually opt for fat-free or low-fat foods, and stick to fruits, veggies, a little milk for whey shakes, and most brown cereals or breads. Not too complicated and keeps my eating habits in check.

I've seen those guidelines, but I wouldn't broaden that range. I don't think there are many people on these boards who would come up with a diet for someone with under 20% of the calories from protein...I mean that 10% minimum is probably the amount you need to prevent your body from eating itself until you can't move.
I eat a diet with about 20% of calories from protein, and I'm hardly having any problems moving, nor did I have any difficulty losing fat and gaining muscle. I feel very healthy indeed. :d_biggrin

I personally think it is more important where the carbs/fats/protein come from than the percentage of your total calories they make up. Like 1000 times more important.

I personally think it is more important where the carbs/fats/protein come from than the percentage of your total calories they make up. Like 1000 times more important.


Splain please.

Splain please.

Hey, your avatar flipped back! I really noticed some good lower pec development when it was upside down.

I mean- cheetos = bad carbs/fats, while cooked oats w/butter = good carbs/ fats. Like that.

Hey, your avatar flipped back! I really noticed some good lower pec development when it was upside down.

I mean- cheetos = bad carbs/fats, while cooked oats w/butter = good carbs/ fats. Like that.


Oh! Agree 100%. :tucool:
Yeah, I told my avatar to stay away from wh0's. Bad seed ya know. :whistle:

I eat a diet with about 20% of calories from protein, and I'm hardly having any problems moving, nor did I have any difficulty losing fat and gaining muscle. I feel very healthy indeed. :d_biggrin

That's within the reasonable limit. I said 10%. Drop down to 10% for an extended period of time and I bet results wouldn't be as easy. I could be wrong, but if it's not true then I don't understand why everyone here advocates high protein intake so strongly...