I know that I saw it on here somewhere, and I can't find it now. Could some of you please tell me what you work towards for you daily averages. I know less than 30% fat, but I want to know what everyone aims for. Thanks everyone for your help. This is a great group of people, and I know I can always count on you for help and support. I am so pleased with my weight loss so far, and calorie counting is so much easier than I thought it would be.
This is really a personal decision: there are plenty of acceptable breakdowns. I personally go for 40/30/30 (c/p/f). In actuality I get about 10% from alcohol and never quite as much protein as I'd like. But there are lots of other ways to do it.
baffled is correct, this is a personal choice. You need to find what works for you.
I aim for 30/55/15 (fat/carb/pro.) Of course, I come from a different school of thought when it comes to protein. I know not many people think the way I do, so by no means should you follow my example without doing your own research. I think most Americans eat too much protein and that excess protein (not lack of calcium) is to blame for the rate of osteoporosis in this country. That said, if you are going to be weight lifting, you do need a bit of extra protein to help build muscle.
I've aimed for 20/20/60 (p/f/c) because I know from past experience that it works well. In reality I tend to be more like 15/30/55, but I'm working on that
I've never calculated before, but now you made me curious. Today I was 30% protein, 22% fat, 46% carbs. Can anyone recommend some good books or websites to learn more about the different breakdowns and how you can figure out what works for you (other than trial/error)?
I just went through a couple of days I'd consider most typical of how I eat, and my breakdowns (using a 4/9/4 cal/g formula for P/F/C), and here's what I got:
Because I'm doing some weight lifting, I aim for 25 (f), 50 (c), 25 (p). If I were more seriously about weight lifting, it would probably be more protein. I don't always meet it, but my protein is usually above 20% and fat nearly always below 30%.
Like others have said, this really depends on your goals.
I use the downloaded FitDay, and it tracks these percentages for me. I aim for 30/40/30 p/c/f, but the reality that I eat is more like 21/39/36 according to FitDay. (That doesn't add up to 100% because FitDay doesn't count fiber in carbs.)
I feel better and more energetic if I keep the protein higher. I exercise 6 days a week and use weights 3-4 days a week. I like to aim for 100 g protein, but I don't often get there. I average around 80 g.
I don't let these percentages worry me much, outside of the protein part. For example, if I look at my percentages for the day and see that the protein is too low, I'll adjust my meals and snacks accordingly.
If you do a search on "carb protein fat calculator" and click one of the top entries, you can see how different weight loss approaches set these percentages. But again, these are general guidelines.
I believe the only specific recommendation by the FDA is that fat should be no more than 30%. As for Protein and Carbs, this number can vary. Most Calorie Counting sites that I participate in generally have Protein around 15-20%.
I participate in several other sites and this question comes up often. I have seen many successful dieters with Protein % anywhere from 15% to 40%. As Heather mentioned, weightlifting has alot to do with individuals choosing to eat more protein (it is necessary to help repair and buid the muscles).
I aim for 40/30/30 (c/p/f) - I do a lot of weight training. It is a personal choice tho - everyone's body processes food a little differently. Fitday does make it EASY to see the percentages.
According to my fitday report - over the last month my averages looked like this 21% fat/52% carb/27% protein
I try and aim for 20% fat/50% carb/30% protein - so it would seem i've actually been a good girl this month lol.
My body is responding very well to this ratio (touch wood I didn't just jinx that) as I have jumped off my plateau and dropped about 10 pounds in 6 weeks to be just a touch under original goal (I decided to lower my goal this morning - just a couple in anticipation of December)
As the other ladies have mentioned everyone's bodies respond differently - its a big part experimentation
Thanks everyone for all of your reply's you have been very helpful. I really messed up Thanksgiving day, but right back on track today. I feel much better when I follow my healthier way of eating, and not over eating.
Protien, Carbs, and Fat
Could some of you please tell me what you work towards for you daily averages. I know less than 30% fat, but I want to know what everyone aims for. Thanks everyone for your help. This is a great group of people, and I know I can always count on you for help and support.
I am so pleased with my weight loss so far, and calorie counting is so much easier than I thought it would be.
