Pretty self explanatory, an example answer might look like:
I have a 40/40/30 carb protein fat split, a bmi of 25 and a bf% of 12%
Using this BMI Calc.
And estimating my BF using:
Alternate BF estimator image for women: here.
We hear so much dietary advice here and I believe in the saying that you should take advice from people you wanna be like so I think a thread like this that shows which macros tend towards which body compositions is therefore severely needed on this forum.
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24 yo female
macros 15/25/60 carb/protein/fat most days (I usually get 100+ grams of protein per day, and 100+ g of fat per day, with carbs around 50 g.)
Measurements: 34-26-38 / BMI: 21
Estimated bf% based on pics in link 23-24%
Now - Can I take advantage of this post and ask for advice? These are the macros I get by not paying attention really to what I eat. I eat 100% Paleo, my only "cheats" are "Paleo Pancakes" once in a while, or something else like that. I have always been a "pear" - very tiny on top (nearly no fat whatsoever) and bigger around my lower abs/hips.
I lift 2-3 times per week, do HIIT (10-20ish minutes) 2-3 times per week and do yoga on my "off" days. I can feel my "rock-solid" abs... but they are covered by a stubborn layer or fat that just won't budge! Clearly, my macros aren't working for me :p
I would like to lose body fat, all while keeping the muscle I have.
So, my question: What advice would you give me? I must admit I'm a bit lost with all this macro talk, and I don't even know where to begin (except maybe reducing fat intake, but how?).
Thanks for any help I may receive :)
35-25-38, 30E bra, 5'1"
117lbs, BMI is useless measurement so I'm not bothering
20% carbs, 30-35% protein, 45-50% fat, roughly. I eat about 1500cals and 60g of carbs a day
I am pretty lazy and don't go to the gym very much, but I naturally carry some muscle.
I used to be 10% carbs, 30% protein and 60% fat and it didn't make me lose bf, it just gave my hypothyroidism
50 yr old female, 5'6", 126, 22%ish bodyfat
80% fat, 15% protein, 5% carbs
For me, that is approx 60-70 gm protein, 30-40 gm carbs, and the rest is fat. I eat to hunger and generally do a 16/8 IF, sometimes 20/4.
I have a 15/25/60 carb protein fat split, a bmi of 21.1 and a bf% of 12% (according to my withings scale).
I'm 30, 172 cm tall (5'8") and weight 62.3 kg right now (137 lbs)
Ok I wrote it this way to be compliant with your proposed standard but that would leave out too much information hehe. Honestly I experiment with different ratios a lot, in fact I have been looking the same since my vegetarian days where I ate ovo-lacto-vegetarian diet with grains and legumes as a staple, plus some Whey protein/Glutamine/BCAA help, so you see... now I eat paleo with the ratios I commented being most typical 70% of the week, some days I experiment :D
As for bodyfat my scale says this but I think it's pessimistic and I'd say I'm more near 10.5% BF or so.
Well, judge for yourselves, hope there's not problem in uploading pics, I guess it can be motivating, couldn't it? (sorry bad quality with cheap mobile camera)
EDIT: Just one note, notice that being fit does not necessarily mean you're really healthy, although it would be nice to achieve both things, of course :)
EDIT 2: Although it was not originally asked to, as a request from maryDeeeeeee I uploaded a pic from when I was a child. I'm sorry I do not have good pictures from back then, there weren't even digital cameras and I do not have pictures to scan, frankly I'm not very proud of my former me. This is captured from a recorded Home Video, it's more than 15 years ago, with love handles and man boobs, when I only ate junk food and played videogames all day long. I think I even got worse than this and peaked at 16. So you see how you can change your life...
56 y.o, male, 5' 7"
I consume daily perhaps 80 grams of protein, 60 grams of carbohydrates and the rest fat.
I would estimate my body fat to be around 12+%. Going low-ish carbs really melts away the fat.
So, this seems like a real dude-bro topic, but I feel obligated to respond. My macros are generally 40/40/20, carb/pro/fat. My BMI is 25 and last time it was measured I was 24% BF. I will note that when I was more like 20/40/40 I was 26% BF, but 24 BMI. Body composition is a such slippery slope.
27 (nearly 28), female, 5'5"
BMI 17.8 (highest it's ever been), bodyfat somewhere between 15-20%. It's hard to judge because I have a fat ass (I'm not joking - it's mostly jiggle! not complaining) compared to the rest of me and softness on my legs, but my abs are more ripped than most guys, and my upper body is lean too.
I don't track my macros regularly anymore. But when I do, recently, I get about 200-300g of carbs per day, 150-200g of fat, and 80-100g protein.
I used to eat what I thought of as 'limited carb, high fat, high calorie, whole foods' keeping to under 100g of starches per day, this new diet is due to me being cheap and lazy. As a result I have not been feeling my best at all (getting sick, less energy, sleeping too much if I let myself). However going from low-carb to relatively high carb has made hardly any difference in my body comp (maybe 2 lbs of fat gain), .5% gain in my BMI, and none (well, my HDL went from 90 to 85. LDL and trigs are exactly the same ranges) in my blood lipid panel, which I get done yearly.
This is certainly not my 'ideal shape' but my body is highly resistant to both fat and weight gain. I'd like to put on 10-20 lbs and have BF over 20% with plenty of nice fit muscle underneath. Pipe dreams
ETA: I'm totally a Carb Bitch :p no tricep fat on me! No or very low carb is not good for me, but high carb isn't good either.
"We hear so much dietary advice here and I believe in the saying that you should take advice from people you wanna be like."
Warning: I'm no one anyone wants to be like physically.
So, I've tried estimating my body fat % visually before and as far as I can tell (because I'm not a guy and none of the women in the body fat % pictures have my body type) That I'm something like 28-29% body fat. 5'7", (probably) ~161 lbs.
My macros look something like 20/40/40, p/c/f. Or 20/50/30. I've got probably 5 lbs of fat in my stomach alone, but I'm running out of other places to lose it. My gf (who builds below the waist instead of my above) has 21" thighs at probably 18% body fat, 5'7". My thighs are only .5 inches bigger. I've tried lowering my carbs over and over in the past, but end up going back to my sweet potatoes, banana's, and apples, 100-150 g a day.
Here's a picture I took about 5 seconds ago. Sorry for the nasty mirror.
32 years OLD, Male, 5'9".
Macros around 40/30/20/10 (P/F/C/A)
Currently 175, BMI 25.8, Body fat ~15% (skin fold measurements) Last August: 165, BMI 24.4, Body fat 8% (DEXA and skin fold)
Same Macros -- difference is activity level and quantity.
60% carb, 15% fat, 15% protein. I got measured at 12% bodyfat via the BodPod that does Air displacement. I run 5-6 days per week and focus mainly on bodyweight exercises (pull ups, pushups, dips, single leg squats, lunges, etc...)
28 year old male 6'2" 179lbs umm...long walks on the beach can be awesome. . . I'm a scorpio
19 y.o. male, 185 lbs, 5'9", about 10% bf. I would estimate 40:40:20 on training days and 40:20:40 on off days (but I almost never take off days haha). I front squat 275, deadlift 405x2, close grip bench 255, can do 20 pullups and run a 19 minute 3 mile. I eat tons of meat eggs, sweet potatoes, vegetables, bacon and ice cream