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What is the proper balance of protein, carbs and fats as a percentage?


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I am currently consuming about 1/3 protein 1/3 carbs and 1/3 fats. Is this a good balance?

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I was not really clear if your 1/3 was percentages from calories, just gram weight, or what.

Here's an Ask Mary article: http://caloriecount.about.com/percent-calorie s-fat-protein-carbs-q184

She goes by the dietary guidelines for Americans, which is 20-35% calories from fat, 10-35% calories from protein, and 45-65% calories from carbs.

 

Ditto to the previous poster. You can also aim for whatever breakdown works best for you. For me, I eat roughly 50% carbs, 30% fat and 20% protein. Your percentages are fine, although you could eat more carbs. Try to stick with fruits, veggies, and complex carbohydrates.

A reasonable balance would be 40-65% of your calories from carbohydrates, 15-25% from protein and 25-30% from fats....   Further benchmarks are ... less than 2400mg sodium, less than 50g sugar and more than 35g fibre (because you're male)

Depending on what you are trying to achieve:

On a lean mass gaining diet it is 30% fats, 40% carbs and 30% protien.

On a fat loss diet it is 30% fats, 40% protien and 30% carbs.

These percentages are based upon a person whom is exercising with weight training 3x per week @ 75 minutes per session.

The 1st set of numbers would apply to someone who is trying to gain weight and mostly muscle weight evenly all around. Using heavy weight on a progressive increase of weight with each set. 75% weight training.

The 2nd set of numbers would apply to someone trying to cut off fat while maintaining or increasing muscle size. Using light to moderate weight with high reps. 75% cardio in this instance.

These are percentages used by professionsals such as "El Maynard" "Jason Ferrugia"  "Anthony Ellis" "Dave Draper", etc.

Hi thanks for the additional information I did not take into account my actual goal. I am looking to lose belly fat and build lean muscle also. However I am not trying to get too muscular.  Thanks again!

I do 50/30/20 (carbs/protein/fat), but I'm not terribly fussy about it.  If anything I'll just tweak it with my last snack or meal of the day to try to get things more in balance.  If it's not, no biggie.

My question is for gi-jane... I'm always blowing my sugar limit.  Heck, this morning I had a bowl of Kashi, 1.5 cups of skim milk, and a handful of raisins on the cereal, and I was at 55g of sugars.  Any advice for keeping this under 50g for the day?  Does it matter if most of the sugars I eat are "natural sugars" like milk and fruit, as opposed to white sugar added in baking?

Clint

To pbear999:

When watching your sugar intake, never eat raisins!  That's 30 grams of sugar per 1.5 oz box!  If you want fruit on your cereal, try blueberries and/or strawberries.  1 cup of blueberries has only 12 grams of sugar, and even then I only put 1/2 cup on my yogurt.  Hope this helps =)

i think it depend om your goal..

for me, i aim to lose fat..so im on a low carb high in protens

30% carb , 50% proten,20% fat ..

i dont eat more than 200 gram of carb per day..till now ive lost 3 .5stone..since feb.

Original Post by stacytaylor:

To pbear999:

When watching your sugar intake, never eat raisins!  That's 30 grams of sugar per 1.5 oz box!  If you want fruit on your cereal, try blueberries and/or strawberries.  1 cup of blueberries has only 12 grams of sugar, and even then I only put 1/2 cup on my yogurt.  Hope this helps =)

 Personally, I'm not concerned about my sugar intake.  Should I be?  I'm still losing weight at a pace that I'm comfortable with (1 or 2 pounds per week for the last 4 months), and I'm feeling healthy.  Yesterday, after 55g of sugar in the morning (between the milk, Kashi cereal, and raisins), I ended up with 85g for the day.  The only "un-natural" sugar I had was in a cookie for dessert for lunch. 

The reason I like raisins is because they don't go bad/stale easily, like fresh fruit does.  And there's no prep/washing time.  So frozen blueberries would be ok, although I take my breakfast to work with me so I can eat it after my workout, so they would end up unfrozen blueberries.  Other than that, I'm pretty flexible.  But I imagine any dried fruit will be the same high sugar content.

Thanks for the info!

Clint

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