Correct nutrient Percentages

[anonynmous39596706]

What is the correct percentages of Carbs, Fat, Protein? I figure my Cal intake should be 3250 cal at a body weight of 230. One gram of protein per lb of body weight would make my protein requirement about 29%. How should I wack up the other 71%?

Thanks
Roc

 

[sin]

What is the correct percentages of Carbs, Fat, Protein? I figure my Cal intake should be 3250 cal at a body weight of 230. One gram of protein per lb of body weight would make my protein requirement about 29%. How should I wack up the other 71%?

Thanks
Roc

There is no correct percentage, there may be some that are wrong for your goals like having far too little protein but there isn't one ratio you need to go by. That being said I like to use the following guideline for determining my macros.

.8 to 1 gram of protein per lb of body weight, .4 to .5 grams of fat per lb of body weight, fill the rest with carbs.

This would put your ranges at: 184-230 Protein, 92-115 Fat, 320-420 Carbs. I'd start off somewhere in these ranges, making sure that the calories from your macros add up to your desired caloric goal. If you feel like you have too little energy, maybe up the carbs and subtract some fat. If you feel overly bloated do the opposite, all while still being sure to meet your caloric goal.

 

[FuriousWO]

Depends on your goals. If you are trying to put on size go 1.5-2g protein per lb. so you would be looking at 460 G protein * 4 calories = 1840 calories. If you are in maintenance mode maybe go closer to 1.5g. Then figure the rest from there. Carb and protien give you 4 calories per gram. Fat is 9cal/gm. If I was going to bulk I'd probably do something like a 40/30/30 or 40/40/20 pro/carb/fat. Cutting 50/30/20.

 

[FuriousWO]

29% protein is way to low for anything imo

 

[weighted chinup]

Don't use percentages or ratios, that is an antiquated approach. You use whatever your body would require, you need to take in sufficient quantities of each macro for your needs. Your body won't recognize any ratios or percentages.

If you would like some suggestions on macronutrient guidelines / requirements, refer to -

https://thinksteroids.com/community/threads/a-primer-on-dca-iifym-for-aspiring-dieters.134360230/

Is your goal to lose weight or to go up in scale weight? 3250 seems well below maintenance for a guy your size. Do you know what your bodyfat percentage is? You can use this tool to calculate BMR, and it will also give you some TDEE/maintenance calories based on your activity level. Lower TDEE by 10-20 percent to lose weight, Increase TDEE by 10-20 percent to gain weight. Keep an eye on the scale and make any adjustments that are needed.

http://health-connexion.com/body/katch-mcardle-formula.asp

Best of luck.