what is a healthy split of carb/fat/protien?

I have been very successfully managing a low cal diet for 5 days now and am starting to look more closely at the other values of the food I eat.I do have an A rating every day because although I do eat fatty foods such as meat and cheese9tiny amounts) I also drink fruit juice and eat fruit & veg so that makes up for it.

Now I have to sort the overall % of carbs,fat and protien to make sure my low calorie diet is as healthy as it can be.Can anyone tell mw what a healthy % of these in my diet would be please?

Here's what I've found searching various sources:

TOTAL FATS: 20-30% (all types of fat included)

SATURATED FAT: (sub-category of total fats) No more than 8 grams per 1,000 calories, try to keep it below 7% of the total.

FIBER: at least 25 grams.

CARBS: at least 50%, up to 65% consisting of mostly whole grains.

PROTEIN: 25-30%, at least 75 grams.

CHOLESTEROL:  200-300mg.

SODIUM: 2300mg or less.

A lot of people like to make it simple and say: 25% Fat, 25% Protein, 50% Carbs.  Make sure you are getting enough fiber and water!!

A 'healthy' percentage can vary widely, probably anywhere between 20 and 70% for each macronutrient.

The 'healthiest' percentage really depends on your current condition, your goals, your sensitivities to different macros and what types of food you eat to fill up those macros.

Fats - Probably shoot for at least 25% of total calories, although studies have shown that people who eat high fat diets (~60%) have better cardiac health, lower cholesterol and lose more weight than those who eat lower fat (~20%). Trans fats should be avoided like the plague, but saturated fats are no where near as bad as they're made out to be.

Protein - General rule is 1.8 grams per kilogram of bodyweight (i'm to lazy to do the conversion, but it's somewhere between 0.5 and 1 gram per lb), you could get away with a little more or a little less depending on your goals.

Carbs - Some people eat as low as 10% of calories from carbs, some people up to 70% or more, depends on the individual, the way they train, etc.  The type of carbs your eating is a lot more important than the amount in terms of how healthy your diet is.  I try to get most of my carbs from things that exist in nature (fruits, veggies, rice, etc) instead of things that come from factories (cupcakes, candy, bread, pasta, etc).

Edit: The amount of cholesterol in your diet as almost no effect on your total cholesterol level.  Your body makes cholesterol, but if you eat a lot of it your body makes less to compensate, if you don't eat much of it your body makes more.

I've always understood it was a pretty simple 50/25/25. 50% Carbs. 25% fat. 25% protein.  At least 25 grams of Fiber, of course. And for good weight loss.....they say.... multiply your ideal weight by 0.42. Example, my goal weight is 115 so 115 X 0.42= 48.3. So I try to eat at least 48 grams of protein a day. And "they" also say to try and not eat more then 150 grams of carbs a day. So Every time I log my food I look at my analysis and if I am low of Fiber grams I plan to eat a bowl of Fiber one for my next meal. Or if I am low of Protein I plan on eating something high on protein for my next meal. Hope that helps!

floggingsully,

I think it very much depends on the person. I am very senstive to carbs and sugar. My % read like this:

Fat: 54.4%, Protein: 25.4%, Carbs: 20.2%