What's the best ratio to eat?

I am somewhat new to a diet and am wondering what % of carbs, fat, and protein I need to be eating.  I am 3 weeks into a workout plan called Men's Health,Belly Off!  It provides great workouts and a sensible meal plan, but I would like to compare it to those in this forum.  I exercise 5 times a week, with weights, floor exercises, and jogging.  Any advice would be helpful.  Below are my stats.  Good luck to everyone.

Age: 26

Gender: Male

Height: 6'2

Starting Weight: 230

Weight Today: 217 (3 weeks in)

Daily Averages:   Fat 28% (450g)

  Protein 20.7% (748g)

  Carbs 43.1% (1560g)

  Alcohol 8.2% (169g)

  Calories: 2510 cals

  Sodium:  4416mg

  Sugar: 74g

  Cholesterol: 305mg

  Saturated Fat: 20g

  Fiber: 26g

  Grade: B-

what are your goals? weight loss? muscle gain? how many calories are you eating? .8 gram of protein per kg of bodyweight is sufficient for the common individual as determined by the RDA. so, you can have about 80 grams of protein and meet your daily needs.

here's the website link in reference to protein intake

http://www.bodybuilding.com/fun/fit44.htm

Something is off because i doubt that you're eating 10000 calories, so you're not taking in 748g of protein, 1560g of carbs, and 450g of fat...450g of fat times 9 cals per gram would be 4050 cals by itself. 

2500 calories seems about right to lose for someone of your size who is moderately active.

so, that means

Protein: 80g x 4cals per gram = 360cals / 2500 = 15%

so, that leaves you with 85% of your diet left. typically carbs are recommended as 50-60% of the diet, and fats at 20-30%

so, i'd say reserve 55% for carbs and 30% for fat

CARBS: 2500 x .55 = 1375 cals from carbs or 344 grams

FAT: 2500 x .3 = 750 cals from fat, or 83 grams

So, to sum it all up, i'd shoot for 15% protein, 55% carbs, and 30% fats [healthy fats of course, there are tremedous benefits to a high fat, mediterranean style diet that includes olives, olive oil, nuts, avocados and omega 3s!!]

You will get many responses, all of them different because everyone functions differently so try it out and see how you feel, make adjustments if needed. don't be TOO caught up on the ranges, this is just a ballpark. i hope this helps!!

Your macronutrient ratio will depend on your goals to a certain extent. Based on what I've read, I tend to think that when eating in a calorie deficit or doing strength training it's best to shoot more for 40% carb, 30% protein, 30% fat. I actually never hit those numbers exactly (I have a tough time getting to 30% protein without supplementing or eating more animal or soy products than I like to), but I find they are good to shoot for. Other people will definitely disagree with me, but that is my personal opinion.

Looking at your daily averages a couple things jump out at me - first, are you really getting 8.2% of your calories from alcohol?

Also, try shooting for 35g of fiber per day, which is the recommended intake for men. Minimally processed whole grains, fruits and veggies, and beans are all great sources of fiber.

Lastly, your sodium looks a little high, so try reducing it to 2,500 mg/day or less. You may find that your weight drops when you cut sodium as your body is retaining less fluid.

Anyway, it looks like you're doing great so far. Best of luck on your continuing success!

Original Post by alladrew:

Daily Averages:   Fat 28% (450g)

  Protein 20.7% (748g)

  Carbs 43.1% (1560g)

  Alcohol 8.2% (169g)

  Calories: 2510 cals 

These numbers are off, if you're eating 1560g of carbs a day then you're already over 6000 calories.

If your working out like you say you are, then you should be getting at least 0.8 grams of protein per pound of body weight.  Fill in the rest with fat and carbs, there isn't a 'best' ratio of macronutrients, everyone responds best to different amounts.

All that being said, the quality of the food you eat is way more important than the ratio of macros.

I'm a 6' guy, and I recently went from 207 pounds on March 10 to 175 this last Tuesday.  I'm still losing at a rate of about 2 pounds per week.  I'd really like to lose my last 10 pounds or so without losing a lot of muscle.  I'm doing weight training 3x per week, and I'm averaging about 30 minutes of cardio per day for this month (just over 10 hours so far).  Either cycling (rode my bike to work today; 36 minutes each way), swimming (45 minutes per session, about 2km), or running (about 3 sessions into a Learn To Run clinic, about 20 to 25 minutes 3x per week).  I've got a sprint triathlon booked for August 11 (5 days after my 42nd birthday), and I still haven't run the 5k distance that we're supposed to for that race.  Whoops.

I take in an average of about 1700 calories per day, which is too little.  I need to bump that up.  But here's my Calorie Count analysis for the last 5 days:

Fat: 24.2% (233 grams, or 46.6/day)

Protein: 32.4% (704 grams or 140/day)

Carbs: 42.3% (919 grams or 183/day)

Alcohol: 1.1% (14 grams)

Sodium: 2096mg per day (I find myself sensitive to how much I take in, and this has been a bad week for it)

Overall, my average for that period (according to CC) was "A-".  I don't hold much faith in that, but whatever.  If I was you, one of the first things I'd do is cut down on the alcohol.  You can have fun, but you're averaging more than one beer per day, as far as I can tell.  I would cut down on my sodium, and fat, and increase the protein (switch your fat and protein percentages around).

Good luck!  I think you're in quite a similar situation I was in when I started, although I'm older (41) and a little shorter/lighter than you were.  Your BMI was a little higher than my starting BMI, though.  Your current BMI is about the same as my starting one.  It seems that as a guy, and a relatively active guy, we have a somewhat easier time of things than other people might.  This is my first attempt at losing weight, and between switching to healthy eating and getting in a good amount of exercise, I don't feel deprived or experience cravings.

Clint

Thanks for the advice and I apologize for the error.  The fat, protein, carbs, and alcohol were over a 6 day period, however, the calories, sodium, etc... are daily averages.  To answer your questions, my goals are to weigh 200 lbs by the end of summer and keep it off through exercise and a healthier lifestyle.  I am not necessarily looking to build muscle, but to lose weight without foregoing any muscle.  I will shoot for the ratios you guys suggested, trying to reduce sodium intake, eat healthier, and here's the kicker..... cut out beer.  I tend to find myself with friends and coworkers at the bar after work.   I've heard rumors that one beer a night is good for you, but don't know if there is any truth to that.  That's my biggest obstacle.  As for protein, I find Muscle Milk Light to be helpful, and could substitute a second shake for a fatty dinner side.   Thanks again for the thoughts.

After some review, and with respect to others, I think flogging sully says it best:

the quality of the food you eat is way more important than the ratio of macros.

I think your goal is reasonable...  17 pounds in about 8 weeks.  Keep up the weight training, and I think that will help maintain your muscle mass while still letting you burn off your fat.  Maybe get your body fat % analyzed early, and check it again partway through.  I try to suck back 2 cups of skim milk right after doing weights in an attempt to give my body some easy to digest protein at the time it needs it most.  Some people say chocolate milk, since it has the extra carbs from sugar, but I just can't let myself do it. :)

As far as the beer goes, it might be healthier for you from a heart disease perspective or something, but the "empty" calories aren't going to do squat for you in terms of losing weight.  Only you can tell if it's worth the sacrifice.  And to be honest, if you're still losing weight, it's not like it's going to cause a bunch of issues for you.  But if you start to plateau or something, that's a quick way to ditch some calories by cutting it out.  BTW, at one beer per day * 7 days per week * 8 weeks, that works out to 8400 calories over the summer just for your beer.  More than 2 pounds.  Is that an issue for you? :)

Clint

wow, that puts it into perspective.  May need to re-analyze my social activity and priorities as well. =)

Well, 2 pounds spread out over 8 weeks is only 0.25 pounds per week.  If you're still on track to hit your target, it may not be a big deal to you. 

For me, I gave up all alcohol in mid March, shortly after I revamped my diet.  I had a goal of losing 7 pounds before we went on holidays in May.  I kind of blew that goal out of the water by losing close to 16 pounds by then, so I was happy.  While we were on holidays, I had (I think) 6 drinks of mostly beer, but a couple glasses of wine as well.  After we came back, and I went back on the wagon for awhile, but I'm now relaxing that rule again, especially when it comes time to standing in front of the BBQ.  Nothing like a beer in one hand, a pair of tongs in the other, hot sunshine on the deck, and a nice steak on the grill! :)  I usually try to pace my beer for my high-cardio days, and then I don't feel so guilty about having one.  A 30 minute bike ride will burn that sucker right off.

As far as social drinking, I feel no obligation to drink just because people around me are.  Everyone who knows me has seen that I've lost a fair amount of weight, and they seem to respect that it only comes with sacrifice.  So if I chose to have a water with lemon in it while they're chugging down a beer, I guess that makes me the designated driver!  The only fluids I drink now are water, skim or 1% milk, and the occasional beer... Gave up coffee, coke, everything else.  That was a big change!

Clint

Somewhere is the "Ask Mary" archives, I read that a good ratio was 15-20% protein, 20-30% fat and 45-65% carbs. However, other research I've done suggests more protein and less carbs.

I am finding that 30% protein, 20-30% fats and 40-50% carbs is working best for me now. I am tyring to lose weight and tone up.

I agree that "the quality of the food you eat is way more important than the ratio of macros."

Thanks everyone for the info and support.  Clint, I slipped up and had a few beers last night, but eating well and staying active....moved furniture today for 6 hours, then drove 5 more.  Feeling tired, but great.  Sunday = church and rest!