Bodybuilding.com Information Motivation Supplementation
in:

    The World’s #1 Bodybuilding And Fitness Forum - Save Up To 50% Off Retail Prices In Our Bodybuilding.com Store!

Reply
Results 1 to 11 of 11
  1. #1
    Registered User tarawil's Avatar
    Join Date: Oct 2007
    Location: Canada
    Age: 29
    Stats: 5'3", 125 lbs
    Posts: 56
    BodyPoints: 2241
    Rep Power: 13
    tarawil is a name known to all. (+5000) tarawil is a name known to all. (+5000) tarawil is a name known to all. (+5000) tarawil is a name known to all. (+5000) tarawil is a name known to all. (+5000) tarawil is a name known to all. (+5000) tarawil is a name known to all. (+5000) tarawil is a name known to all. (+5000) tarawil is a name known to all. (+5000) tarawil is a name known to all. (+5000) tarawil is a name known to all. (+5000)
    Visit tarawil's BodySpace
    tarawil is offline

    Recommended Protein, Carb, Fat Ratio

    Hey,

    I'm 5'3, around 123-125lbs, a bit muscular with some fat I want to lose (6-8lbs). I work out on average 6 days a week rotating muscles and interval cardio each day. For the rest of the day I have a pretty normal activity level. I'm starting to jot down everything I'm eating during the day on fitday and figuring out what's best for my body ... I've been reading articles and I have an idea but I need some help.

    Is this a reasonable ratio for my goals and my body? Just for the basics. Is there anything wrong with that?

    Daily Nutrient Intake

    Total Fat g 25-30 per day
    Total Carbohydrate g 170-185 per day
    Protein g 170-185 per day

    Tara
    Reply With Quote

  2. #2
    Registered User SunnyD902's Avatar
    Join Date: May 2007
    Location: Nova Scotia, Canada
    Age: 31
    Stats: 5'9", 195 lbs
    Posts: 123
    BodyPoints: 2677
    Rep Power: 18
    SunnyD902 is a splendid one to behold. (+10000) SunnyD902 is a splendid one to behold. (+10000) SunnyD902 is a splendid one to behold. (+10000) SunnyD902 is a splendid one to behold. (+10000) SunnyD902 is a splendid one to behold. (+10000) SunnyD902 is a splendid one to behold. (+10000) SunnyD902 is a splendid one to behold. (+10000) SunnyD902 is a splendid one to behold. (+10000) SunnyD902 is a splendid one to behold. (+10000) SunnyD902 is a splendid one to behold. (+10000) SunnyD902 is a splendid one to behold. (+10000)
    Visit SunnyD902's BodySpace
    SunnyD902 is offline
    How many calories a day are you taking in? For your body weight it looks like you might be taking in too much protein and carbs, especially if you're trying to lose fat. 1g of protein per pound of body weight is a good rule of thumb. Most people will recommend a 40:40:20 ratio, but you should determine your BMR, create a deficit for fat loss, and then recalculate your macros based on that.
    Reply With Quote

  3. #3
    on a 9-month bulk Tiffany_P's Avatar
    Join Date: Jul 2007
    Location: New York, New York, United States
    Age: 35
    Stats: 5'8", 145 lbs
    Posts: 2,658
    BodyPoints: 6040
    Rep Power: 1942
    Tiffany_P has reached the pinnacle! Best possible rank! (+1000000) Tiffany_P has reached the pinnacle! Best possible rank! (+1000000) Tiffany_P has reached the pinnacle! Best possible rank! (+1000000) Tiffany_P has reached the pinnacle! Best possible rank! (+1000000) Tiffany_P has reached the pinnacle! Best possible rank! (+1000000) Tiffany_P has reached the pinnacle! Best possible rank! (+1000000) Tiffany_P has reached the pinnacle! Best possible rank! (+1000000) Tiffany_P has reached the pinnacle! Best possible rank! (+1000000) Tiffany_P has reached the pinnacle! Best possible rank! (+1000000) Tiffany_P has reached the pinnacle! Best possible rank! (+1000000) Tiffany_P has reached the pinnacle! Best possible rank! (+1000000)
    Visit Tiffany_P's BodySpace
    Tiffany_P is offline
    I would start with 40-40-20 and tweak it from there.
    Reply With Quote

  4. #4
    Registered User tarawil's Avatar
    Join Date: Oct 2007
    Location: Canada
    Age: 29
    Stats: 5'3", 125 lbs
    Posts: 56
    BodyPoints: 2241
    Rep Power: 13
    tarawil is a name known to all. (+5000) tarawil is a name known to all. (+5000) tarawil is a name known to all. (+5000) tarawil is a name known to all. (+5000) tarawil is a name known to all. (+5000) tarawil is a name known to all. (+5000) tarawil is a name known to all. (+5000) tarawil is a name known to all. (+5000) tarawil is a name known to all. (+5000) tarawil is a name known to all. (+5000) tarawil is a name known to all. (+5000)
    Visit tarawil's BodySpace
    tarawil is offline

    ?

    Can you give me some more clarification?

    40-40-20 based on what?

    Are you suggesting I should have an estimated calorie intake and then divide up my calories in that percentage for protein, carbs and fat? Is that what works for you/most?
    Reply With Quote

  5. #5
    Registered User tarawil's Avatar
    Join Date: Oct 2007
    Location: Canada
    Age: 29
    Stats: 5'3", 125 lbs
    Posts: 56
    BodyPoints: 2241
    Rep Power: 13
    tarawil is a name known to all. (+5000) tarawil is a name known to all. (+5000) tarawil is a name known to all. (+5000) tarawil is a name known to all. (+5000) tarawil is a name known to all. (+5000) tarawil is a name known to all. (+5000) tarawil is a name known to all. (+5000) tarawil is a name known to all. (+5000) tarawil is a name known to all. (+5000) tarawil is a name known to all. (+5000) tarawil is a name known to all. (+5000)
    Visit tarawil's BodySpace
    tarawil is offline
    In trying to estimate what I should be eating in regards to protein, I read an article that said if I want to build muscle, I should be eating somewhere between 1.4g/kg and 3.0g/kg (or higher)? The article proposed more gain if eating on the higher end of the scale.

    True? Not true? Am I doing my calculations correct?
    Last edited by tarawil; 01-30-2008 at 04:48 PM. Reason: Grammar/Wrong numbers
    Reply With Quote

  6. #6
    Marie kaspar_19's Avatar
    Join Date: Oct 2007
    Age: 26
    Stats: 5'4", 114 lbs
    Posts: 194
    BodyPoints: 3698
    Rep Power: 13
    kaspar_19 is a name known to all. (+5000) kaspar_19 is a name known to all. (+5000) kaspar_19 is a name known to all. (+5000) kaspar_19 is a name known to all. (+5000) kaspar_19 is a name known to all. (+5000) kaspar_19 is a name known to all. (+5000) kaspar_19 is a name known to all. (+5000) kaspar_19 is a name known to all. (+5000) kaspar_19 is a name known to all. (+5000) kaspar_19 is a name known to all. (+5000) kaspar_19 is a name known to all. (+5000)
    Visit kaspar_19's BodySpace
    kaspar_19 is offline
    Originally Posted by tarawil View Post
    Hey,

    I'm 5'3, around 123-125lbs, a bit muscular with some fat I want to lose (6-8lbs). I work out on average 6 days a week rotating muscles and interval cardio each day. For the rest of the day I have a pretty normal activity level. I'm starting to jot down everything I'm eating during the day on fitday and figuring out what's best for my body ... I've been reading articles and I have an idea but I need some help.

    Is this a reasonable ratio for my goals and my body? Just for the basics. Is there anything wrong with that?

    Daily Nutrient Intake

    Total Fat g 25-30 per day
    Total Carbohydrate g 170-185 per day
    Protein g 170-185 per day

    Tara
    Hey Tara,

    Once you set a number for how many calories (roughly) you will consume a day, you can set the g of each macronutrient. Just eyeballing the figures that you posted, I would say that your g of protein is perfectly fine (I usually shoot for 1 - 1.5 g/lb of body weight, preferably closer to 1.5). You could consume more fats though; the general recommendation for health is about .5 g/lb of body weight. For weight loss, I would eat about 45 g of fat every day. If you don't get enough dietary fat, then your cortisol levels with rise, insulin will likely increase, and your body will want to STORE fat more. There's a healthy balance that you need to try to pinpoint. When one is wanting to lose weight, the macronutrient category that should be lowered is carbohydrate. Carbohydrates are essentially the most efficient source of energy for the body.

    Proteins = human body structure
    fats = proper hormone function (including control of cortisol)
    carbs = energy

    If you want your body to tap into your body fat stores as energy, your main dietary energy source should be lowered (which would be carbs). So let's say you are consuming 1600 calories a day for weight loss, which would probably be a good place to start for someone at your weight and activity level:

    Protein 180 g x 4 = 720 kcal
    Fat 45 g x 9 = 405 kcal

    This equals 1125 kcal, so from the 1600 kcal, you have 475 calories left for carbohydrates.

    475 kcal / 4 = 118.75 kcal --- we can round that to 120 g carbs.

    So to sum, I would recommend approximately: 180 g protein, 45 g fat, and 120 g carbs. If you find that you aren't getting the results you want from this, you can try to change your macronutrients a bit. Everybody is different, so it's important to trust yourself in learning what your particular body and body type requires.

    Hope this helps!!
    ~*~*Marie*~*~

    "The road to success is dotted with many tempting parking places." -Author Unknown
    Reply With Quote

  7. #7
    To be Healthy & Lean Going4Lean's Avatar
    Join Date: Nov 2007
    Age: 52
    Stats: 5'3", 109 lbs
    Posts: 444
    BodyPoints: 2763
    Rep Power: 35
    Going4Lean has much to be proud of. One of the best! (+20000) Going4Lean has much to be proud of. One of the best! (+20000) Going4Lean has much to be proud of. One of the best! (+20000) Going4Lean has much to be proud of. One of the best! (+20000) Going4Lean has much to be proud of. One of the best! (+20000) Going4Lean has much to be proud of. One of the best! (+20000) Going4Lean has much to be proud of. One of the best! (+20000) Going4Lean has much to be proud of. One of the best! (+20000) Going4Lean has much to be proud of. One of the best! (+20000) Going4Lean has much to be proud of. One of the best! (+20000) Going4Lean has much to be proud of. One of the best! (+20000)
    Visit Going4Lean's BodySpace
    Going4Lean is offline
    You and I are the same height and weight, and I just started eating the 40%C/20%F/40%P , this week. For about 3 weeks, prior, I was toying with my ratios and was doing the 30/25/45 with no success, at all. My energy level took a nose dive and my workouts suffered.

    But with the 40/20/40 ratio, I`m back to dropping weight again (1.5 just today, after a 27 day stall). This time, though, I`m combining ratio counting with calorie cycling, and it is working fantastic.

    So, definitely, play around with your ratios. It takes some trial and error..but, eventually, we all can find what works best for US.
    ~Shelly~

    "Burning fat and transforming your body is simple, but it's not easy. You gotta work at it. But if you're willing to put the work in, you will take out the rewards!"

    **I'm working with a weight lifting restriction, due to surgery repair, but I'm still making great progress.**
    Reply With Quote

  8. #8
    Registered User Amanda76's Avatar
    Join Date: Jan 2003
    Location: Lewisville, Texas, United States
    Age: 37
    Stats: 5'4", 145 lbs
    Posts: 7,667
    BodyPoints: 41212
    Rep Power: 15146
    Amanda76 has reached the pinnacle! Best possible rank! (+1000000) Amanda76 has reached the pinnacle! Best possible rank! (+1000000) Amanda76 has reached the pinnacle! Best possible rank! (+1000000) Amanda76 has reached the pinnacle! Best possible rank! (+1000000) Amanda76 has reached the pinnacle! Best possible rank! (+1000000) Amanda76 has reached the pinnacle! Best possible rank! (+1000000) Amanda76 has reached the pinnacle! Best possible rank! (+1000000) Amanda76 has reached the pinnacle! Best possible rank! (+1000000) Amanda76 has reached the pinnacle! Best possible rank! (+1000000) Amanda76 has reached the pinnacle! Best possible rank! (+1000000) Amanda76 has reached the pinnacle! Best possible rank! (+1000000)
    Visit Amanda76's BodySpace
    Amanda76 is offline
    Originally Posted by kaspar_19 View Post
    Hey Tara,

    Once you set a number for how many calories (roughly) you will consume a day, you can set the g of each macronutrient. Just eyeballing the figures that you posted, I would say that your g of protein is perfectly fine (I usually shoot for 1 - 1.5 g/lb of body weight, preferably closer to 1.5). You could consume more fats though; the general recommendation for health is about .5 g/lb of body weight. For weight loss, I would eat about 45 g of fat every day. If you don't get enough dietary fat, then your cortisol levels with rise, insulin will likely increase, and your body will want to STORE fat more. There's a healthy balance that you need to try to pinpoint. When one is wanting to lose weight, the macronutrient category that should be lowered is carbohydrate. Carbohydrates are essentially the most efficient source of energy for the body.

    Proteins = human body structure
    fats = proper hormone function (including control of cortisol)
    carbs = energy

    If you want your body to tap into your body fat stores as energy, your main dietary energy source should be lowered (which would be carbs). So let's say you are consuming 1600 calories a day for weight loss, which would probably be a good place to start for someone at your weight and activity level:

    Protein 180 g x 4 = 720 kcal
    Fat 45 g x 9 = 405 kcal

    This equals 1125 kcal, so from the 1600 kcal, you have 475 calories left for carbohydrates.

    475 kcal / 4 = 118.75 kcal --- we can round that to 120 g carbs.

    So to sum, I would recommend approximately: 180 g protein, 45 g fat, and 120 g carbs. If you find that you aren't getting the results you want from this, you can try to change your macronutrients a bit. Everybody is different, so it's important to trust yourself in learning what your particular body and body type requires.

    Hope this helps!!
    Great info, especially about how much fat you need for optimal health. That's something that often gets overlooked. I've read not to go below .25g/lb of bodyweight, so that's something to consider too. 40/40/20 allows you to kinda slide by with the .25g at 125 lbs so long as you don't go below 1,400 cals. 40/30/30 kinda splits the difference for people who don't feel they'll do well on low carbs for too long. I naturally lean toward eating 50/30/20 on limited cals (actually more like 50/40/10--I gotta work to get fat in...LOL), so I know 30% carbs leaves me feeling fine with plenty of energy. I'll be trying 40/30/30 this year because of the health benefits of eating more fat, to see what I think. Long story short, 40/40/20 is a good place to start experimenting (and would have you eating a bit more fat than you currently are, even at the low end of the calorie range you are currently eating), but you'll receive tons of different ideas about what's "best" and will probably try slightly different things each time you lean back up.

    And Tarawill, I bet you can lose fat at 1625 - 1750 cals per day (range based on the macros you already listed) if you're doing cardio. About 1,800 is my maintenance at 125 lbs with no cardio. Unless you have a deadline to lose the weight you want to, keep your cals where they are and see what happens before you drop them. The more you eat (the more slowly you lose) the more likely it will be that the weight will be from fat and not muscle...not to mention the fact that you can continue to at least make strength gains instead of losing strength which is typical while leaning up.
    Reply With Quote

  9. #9
    Registered User tarawil's Avatar
    Join Date: Oct 2007
    Location: Canada
    Age: 29
    Stats: 5'3", 125 lbs
    Posts: 56
    BodyPoints: 2241
    Rep Power: 13
    tarawil is a name known to all. (+5000) tarawil is a name known to all. (+5000) tarawil is a name known to all. (+5000) tarawil is a name known to all. (+5000) tarawil is a name known to all. (+5000) tarawil is a name known to all. (+5000) tarawil is a name known to all. (+5000) tarawil is a name known to all. (+5000) tarawil is a name known to all. (+5000) tarawil is a name known to all. (+5000) tarawil is a name known to all. (+5000)
    Visit tarawil's BodySpace
    tarawil is offline

    Thank you

    These are all EXCELLENT suggestions. Thank you all for taking the time to give me some advice. It's much appreciated. I will keep all of this in mind while trying to figure out what's best for me and for my goals.

    I'm going to tweak my diet around and start seeing what works. I'm very excited!
    Reply With Quote

  10. #10
    Registered User Chalupita's Avatar
    Join Date: Jan 2014
    Posts: 2
    Rep Power: 0
    Chalupita is on a distinguished road. (+10)
    Chalupita is offline
    I am new to this site. I just found this thread. I had the same question, and the same height and weight. This is unbelievable valuable information. Thanks for the insite.
    Reply With Quote

  11. #11
    Registered User bobvasi's Avatar
    Join Date: Aug 2012
    Stats: 5'5", 150 lbs
    Posts: 2
    Rep Power: 0
    bobvasi is on a distinguished road. (+10)
    Visit bobvasi's BodySpace
    bobvasi is offline

    great explaination

    I am a bit confused by Kcal. Also, are the ratios the same for men and women?
    Reply With Quote

Reply

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts

Home Store Products Careers Help Contact Us Terms of Use Checkout