carbs/protien/fat

What is the appropriate ratio of carbs/protien/fat (percentages please).

I tend to eat 50% carbs, 30% fat and 20% protien. I think the idea that half of my intake is from carbs and then the other half mostly from fat, is why i am flabbier then i would like even though i am a very active person in the gym and outdoor activities (surfing and hiking).

For an active individual who wants to tone up what do i aim for?

*edit

i usually eat 1000-1600 cals a day

I'm no expert but that sounds like too much fat and too little protein to me.

There are different threads about foods rich with protein, and some news may be surprising. Look into beans, definitely, fish, nuts (small quantities but super healthy) but also maybe spinach - which is not super full of protein but it adds up. Don't abbandon the fats alltogether, the organism needs them. I'm no expert so maybe search the forum (with the search option) for any other interpretations.

I think also you may be eating too little overall. If you ate less fatty foods you could eat more of it and still feel full and great and satisfied the same. And then consider that if you eat too little you may lose weight at the beginning but then you risk the "starvation mode" where the body defends itself from what it considers "famine" and doesn't burn accumulated fat any more. Plus the body can only burn so much fat in a single day, if it still needs energy it may go for your proteins (muscles). Count how much do you need/burn in a day. An avarage adult (female) needs, from what I read, at least about 1200 calories a day just for existing (breathing, body temperature, heart, and such) and then add your activities (from washing the dishes to excercise) and then chose a reasonable calorie deficit that works in the long run (read about it I don't feel I know enough to suggest a number).

I usually build my lunch/dinner around the following formula - I chose my lean protein for the meal and then add the vegetables to go with it. I usually boil vegetables so I add any extra fat chosing it myself - say a few nuts or a teaspoon of olive oil (good type, but it last for long so worth the investment). Legumes are great because they can be prepared in so many ways, there are great indian dishes that can be interpreted in low-fat fashion, and they are also a source of good complex carbs (not all carbs are the same). Try some apple-and-legume (chickpeas, or maybe lentil) curry cream/puree, or other legume purees and experiment with spices which are fun enough to keep you entertained on not feel like you're missing out on anything. Be careful not to exaggerate with the spices maybe, for the stomach, just occured to me, I mean, shouldn't be a risk but I feel it's my responsability to mention it so read a bit about it.

Do you eat a salad and or raw vegetables as appetisers, before a meal, to fill you up a bit and prepare the organism for the rest of the meal? That's a good trick also.

Sorry if I appear too preachy or have written too much,

just trying to share some info I gathered,

we're all in the same boat, learning,

good luck, courage and patience!

Hey there...*wave*

I use the search option for these kinds of questions because I know they've been asked a million times (slight exaggeration ) before. One of the threads my search came up with was this one. Molly gives a great answer and I'm sure you'll find it helpful. I put "food percentages" into the search box at the top of the page...oh and don't forget to click on "forum" before you do that.

I'm sure you'll find lots of helpful answers under that search...I did.

One thing you might consider using is the mypyramid website. It's full of very good information on what you need to eat to be your healthiest.

i think youre deff eating too little!  youre going to damage your body!  you can lose weight eating more food and youll be happier w/ more energy-and healthier!

thanks dreaming!

Your reply and the others (Except for agruskin's response) was very helpful.

I eat a lot of chicken salads, i am just a total french fry, potato chip whore. Anyway, I dont plan on eating 1000 calories a day, just sometimes when i log my food in at the end of the day thats the number i get. I am constantly on the move outside of home so i pick up most of my food from a market/fast food place. I usually order salads and a diet drink/water. I also am a bagel and cream cheese fan (carbs and fat anyone?).