Best macronutrient ratio for weight loss
A good starting macronutrient ratio for you would be something like 25% protein, 55% carbs and 20% fat. What I recommend to people is this (note that these recommendations are for physically active individuals who partake in at least 30 minutes of vigorous activity 5 days a week). Studies have shown additional benefits towards maintaining lean body mass at these levels, but there is no doubt a point of diminishing returns. Individuals who are carb-sensitive have to monitor their carbs closely and make adjustments in their ratios. No other nutrient has causes so much confusion. Believe it or not, you can be successful eating hundreds of grams a day, and you can be successful eating zero grams per day. Body fat calipers are your cheapest and easiest bet. Your body type, metabolism and weekly physical activity level all have some bearing on your ideal percentages for that moment in time. But if you want a more accurate number use my calculator. Each body type or combination of body types will have a different reaction to various macronutrient ratios. The best macro ratio for weight loss is the one that is going to best enable you to stick to your diet while consuming below maintenance calories. By low, I mean below 20% of your calories. To measure lean body mass you need to take body fat measurements. Both essential fatty acids and essential amino acids (protein) cannot be manufactured by the body, and so need to be ingested through your diet.
If you ask me, this is ridiculously low for an active individual. This usually falls in the 10-12 times body weight range. I need more glucose than the average person to fuel my exercise. First find your effective calorie intake for weight loss. Dropping your fat below that amount can cause other negative side effects to your body too. This helps differentiate between different body compositions at the same weight, as someone who has more muscle mass will generally have higher protein requirements. Again, I think these are extremes on the other side of the spectrum. No macro mix can save you if you eat way too many calories or way too few. My body type is an ecto-mesomorph, which means it has a higher tolerance for carbs than most people. For a 150 pound person, that is only 55 grams of protein a day. The macronutrient ratio I typically play with for maintenance purposes is 50% protein, 35% carbs and 15% fats. It may change if and when your body weight or body fat fluctuates, or if you run into any plateaus. Before you get all carb defensive on me, let me explain the essentials first. Yet your macro mix is an important consideration. People want to know how many fat, carb, and protein grams they should be eating to lose weight.
