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What should my macro numbers be?

Answered on August 19, 2014
Created June 26, 2012 at 5:14 AM

I am 31y, 5'7", 206lbs, and at a comfortable size 14. I have been eating mostly paleo for almost a year now without counting anything. I have been maintaining my weight and getting stronger, but want to lose more of the fat and tone up. I crossfit 3 days a week sometimes more (my goal is to go at least 5d/week).

I recently started tracking my food on fatsecret.com so I can see how much I am eating. Problem is, I don't know what my ideal %'s of fat/carb/protien should be. So I don't know where to go once I get my numbers. I am not looking to 'lose weight' and 'get skinny'. I want to get stronger (considering to compete in Olympic lifting) and just loose the fat and maybe a dress size.

Thanks in advance for your time. :)

C9b0f49cc58a60afffe5ca15f823efb0

on June 28, 2012
at 02:56 AM

Thank you :) Is that ratio working for you to lose weight?

C9b0f49cc58a60afffe5ca15f823efb0

on June 28, 2012
at 02:54 AM

Thank you for your input. I will check it out. :)

C9b0f49cc58a60afffe5ca15f823efb0

on June 28, 2012
at 02:54 AM

Thank you :) I'm glad I signed up for the website then. So far, after only tracking 3 days I am pretty low carb/high fat, averaging 13% carbs 69% fat and 18% protein. I have been bouncing around a lot on the scale so I will just keep keeping track and see what happens. I appreciate your input.

Medium avatar

(2923)

on June 26, 2012
at 02:40 PM

http://perfecthealthdiet.com/2011/02/perfect-health-diet-weight-loss-version/

5ccb98f6ae42ce87e206cf3f6a86039f

(11581)

on June 26, 2012
at 12:54 PM

For comparison, I was eating about 10-15% carbs, 35% protein and the rest fat. I'm overwieght and insulin-resistant. I don't work out to the level requiring extra carbs, so lower carb ratios are working out better for me. Right now I'm doing a Whole30, so not tracking ratios, which is kind of freeing. I'm probably still in about the same range though. Some people would be miserable on that low carb, some people here have been going for a long time 0 carb or close to. You find what works for you like Joshua said.

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3 Answers

best answer

2
246ebf68e35743f62e5e187891b9cba0

(21420)

on June 26, 2012
at 06:37 AM

There isn't really an ideal, I hate to tell you but in many circumstances many folks have to figure it out for themselves.

Ask yourself a few questions, then try a few things, and see what works out the best.

I'll even get you started on your first questions...

  1. Do you have a tendency to binge? If so, what motivates you to do so? Stress? Anger? Fear?

  2. If you do binge, do you have any binge tendencies on certain foods? Can you specifically categorize those foods into a specific macronutrient or type (i.e. starches, sweets, fats, etc). Then think about minimizing that particular macronutrient.

  3. If you have a family - What would be the easiest diet for you and your family to follow, where you aren't stressed out by cooking all the time? If you decided to go low carb, could you still cook starches for the rest of the family and avoid partaking yourself?

I can tell you, I've had some success with being moderately lower-carb (20%), fairly high fat (50%), and moderate protein (30% or so), and eating starches for one meal before, and one meal after a workout. But that's just me, you will be different.

What I am getting at is, pick a regime, follow it for 3-weeks to a month, and report your findings. If you are happy with your findings, continue on the path. If you are not, try something new.

The end result is something that is unique and works for you.

5ccb98f6ae42ce87e206cf3f6a86039f

(11581)

on June 26, 2012
at 12:54 PM

For comparison, I was eating about 10-15% carbs, 35% protein and the rest fat. I'm overwieght and insulin-resistant. I don't work out to the level requiring extra carbs, so lower carb ratios are working out better for me. Right now I'm doing a Whole30, so not tracking ratios, which is kind of freeing. I'm probably still in about the same range though. Some people would be miserable on that low carb, some people here have been going for a long time 0 carb or close to. You find what works for you like Joshua said.

C9b0f49cc58a60afffe5ca15f823efb0

on June 28, 2012
at 02:54 AM

Thank you :) I'm glad I signed up for the website then. So far, after only tracking 3 days I am pretty low carb/high fat, averaging 13% carbs 69% fat and 18% protein. I have been bouncing around a lot on the scale so I will just keep keeping track and see what happens. I appreciate your input.

1
5ccb98f6ae42ce87e206cf3f6a86039f

(11581)

on June 26, 2012
at 12:56 PM

For comparison, I was eating about 10-15% carbs, 35% protein and the rest fat. I'm overwieght and insulin-resistant. I don't work out to the level requiring extra carbs, so lower carb ratios are working out better for me. Right now I'm doing a Whole30, so not tracking ratios, which is kind of freeing. I'm probably still in about the same range though. Some people would be miserable on that low carb, some people here have been going for a long time 0 carb or close to. You find what works for you like Joshua said.

C9b0f49cc58a60afffe5ca15f823efb0

on June 28, 2012
at 02:56 AM

Thank you :) Is that ratio working for you to lose weight?

0
7f8bc7ce5c34aae50408d31812c839b0

(2698)

on June 26, 2012
at 12:45 PM

Check out http://www.perfecthealthdiet.com blog and search for the weight loss version of the diet.

Paul Jaminet explains the minimum carb protein and fat requirements on a diet. Works good for me.

Medium avatar

(2923)

on June 26, 2012
at 02:40 PM

http://perfecthealthdiet.com/2011/02/perfect-health-diet-weight-loss-version/

C9b0f49cc58a60afffe5ca15f823efb0

on June 28, 2012
at 02:54 AM

Thank you for your input. I will check it out. :)

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