Carb-Fat-Protein %'s and tracking

gimmeshelter

gimmeshelter

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Good Day.

If you keep track, I'd really like to hear what carb-fat-protein %'s you use. MyFitnessPal is what I use when I track, and right now my %'s break down like this

50% - Carb

30%- Fat

20% - Protein ( aiming for 1g per lb of goal weight ) -- not easy !

R@ta isn't something I'm on yet, still looking into you know what.

Should I change anything, or do these %'s seem sensible?

One more thing, in general, what daily calorie deficit is everyone aiming for? I know it will differ from person to person.

Thanks !!
 
Every day I stick to minimum amounts of each macro and a ceiling on calories; past those, I don't worry about it.

When I'm on the road, protein usually falls off, and I let that go too—so much so that unless it's convenient, I skip tracking entirely while traveling.

What happens over longer stretches counts for more than what I hit each day.

Given how much intake tracking varies and contains mistakes, plus the ups and downs of exercise and NEAT burn, pinning down a deficit is tough. The real picture comes from weekly weigh-ins and the 7 day SMA weight/trend, together with Dexa scans
 
What is your goal weight sitting at? Mine is 200lbs, so with 1 gram of protein per pound I'd be chasing 200g of protein — which comes to 800 calories. Under your ratios, fat would contribute another 1200 calories and carbs 2000, leaving me at 4000 calories a day. That is a muscle-and-fat bulk, not a cut. For losing weight my own ratio is calorie-based: 40% protein, 40% carbs, and 20% fat. Per gram, protein carries 4 calories while carbs carry 4 as well and fat carries 9. Working that out gives 800 calories from protein, 800 from carbs, and 400 from fat — roughly 200g protein, 200g carbs, and 45g of fat. What actually happens is different: protein lands near 150g on average, carbs around the 200g mark, and fat a little higher. Most days I still come in under 2000 calories.
 
gimmeshelter said:

Good Day.

If you keep track, I'd really like to hear what carb-fat-protein %'s you use. MyFitnessPal is what I use when I track, and right now my %'s break down like this

50% - Carb

30%- Fat

20% - Protein ( aiming for 1g per lb of goal weight ) -- not easy !

R@ta isn't something I'm on yet, still looking into you know what.

Should I change anything, or do these %'s seem sensible?

One more thing, in general, what daily calorie deficit is everyone aiming for? I know it will differ from person to person.

Thanks !!
Click to expand...
Hitting that protein target is a real struggle for me as well...
 
I fed my daily food log into chatgpt so it could break down calories, carbs, protein, fat, fodmap and fibre. Since I aim to eat largely the same things day to day to avoid gut issues, the numbers are likely reasonably close.

Protein sits at 40-50%, usually 50%

Fat is 10-20%, roughly 15%

Carbs come in at 30-40%, around 35%

That very high protein level came from trying not to feel constantly ravenous while dropping from 145 kg to 75 kg back before GLP's were within reach for me, and I stuck with it because it kept working. Even 15mg tirz plus 5 of reta plus 0.5 of cagrilintide does not fully persuade my body that it is not about to starve unless I take in a lot more food. Protein keeps me full.
 
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