Macronutrient Ratios! Time to put it all together!

From my last few posts, you should be able to figure out your BMR and how many calories you need to consume in order to either lose or gain weight. You should also now know the difference between proteins, carbohydrates, and fats and how each macronutrient plays an important role in overall health. The final piece to the puzzle is trying to figure out how many of your daily calories should be proteins, carbohydrates, and fats. So my friends, here is the world of Macronutrient Ratios! Remember these are just guidelines and each person's body responds differently to changes in diet!

MACRONUTRIENT RATIOS

(Source:caloriesperhour.com)

Now that you know calories come from protein, fat and carbohydrates, and how many calories each of these macronutrients provides, you will want to know how much each macronutrient should contribute to your diet. The answer is commonly expressed in percentages and referred to as micronutrient ratios, or simply nutrient ratios (caloriesperhour.com).

                In order to obtain optimal health, and the slim body that comes with it, you need to eat healthy foods. But it's not enough to simply eat healthy foods; the foods must provide a healthy balance of all three macronutrients.

There is no one set of numbers that is best for everyone, and the percentages that are best for you can change with your circumstances. At different times your goal might be to lose body fat, gain muscle, or both.

The USDA Food Guide recommendations, based on a diet of 2000 calories per day, include 91 grams of protein, 65 grams of fat, and 271 grams of carbohydrates. This equates to 18% of calories from protein, 29% from fat, and 53% from carbohydrates.

While one of the goals of the Food Guide is to reduce consumption of fat, many would consider 29% too high for optimal health. But perhaps it's a good compromise for the average American who might not be willing to reduce fat consumption further.

USDA: 18% protein, 29% fat, 53% carbohydrates

This is a decent guideline, but it’s based on a 2,000 calorie diet and is tailored for the general public to follow. As stated earlier, each person’s caloric intake and macronutrient ratio is different and cannot be tailored to a whole group.

With that being said the best ratios that I have discovered are as follows:

Burn the Fat: 70% Protein, 20% Fat, 10% Carbohydrates

Build the Muscle: 50% Protein, 20% Fat, 30% Carbohydrates

Please note that these radios are known as “Baseline Ratios” where these are just a mere starting point to begin a clean eating lifestyle. Each person’s body reacts differently to certain ratios so change up your ratios every three weeks to gauge what may be working for you. A 50% protein 30% carb 20% fat ratio worked for me.

Another way to calculate your ratios is to classify yourself as an Ectomorph, Mesomorph, or Endomorph. This process is called “Macro Morphing”

Each body type or combination of body types will have a different reaction to various macronutrient ratios. If you're not sure which type you are—or how to even begin thinking about your macros—here are the International Sports Science Association (ISSA) recommendations:

Ectomorph: If you're an ectomorph, you're naturally thin with skinny limbs and a high tolerance for carbohydrates. Usually, your metabolic rate is fast. A good starting macronutrient ratio for you would be something like 25% protein, 55% carbs and 20% fat.

Mesomorph: Mesomorphs are naturally muscular and athletic. They have a moderate carbohydrate tolerance and a moderate metabolic rate. Mesomorphs can usually start at a 30% protein, 40% carb, 30% fat macronutrient ratio.

Endomorph: If you're naturally broad and thick, you're probably an endomorph. Endomorphs have a low carbohydrate tolerance and a slow metabolic rate. If you're an endomorph, try a ratio of 35% protein, 25% carbs and 40% fat.

Converting Percentages to Grams

                Now, I know that knowing these percentages are great to know, but how do you implement these percentages into measuring your caloric goal? Simple. As stated above in the Macronutrients section, 1 gram of Protein and 1gram of Carbohydrates equals 4 calories whereas 1gram of Fat is equal to 9 calories.

Once you have determined the macronutrient ratios you will be using, it's easy to calculate how many grams of each macronutrient you should be eating.

daily calories x percent protein / 4 calories per gram = grams protein

daily calories x percent fat / 9 calories per gram = grams fat

daily calories x percent carbs / 4 calories per gram = grams carbs

For example, if your daily calorie needs are 2000 calories and you choose proportions of 30% protein, 20% fat and 50% carbohydrates:

2000 x .30 / 4 = 150 grams protein

2000 x .20 / 9 = 44 grams fat

2000 x .50 / 4 = 250 grams carbs

This tells you how many grams of each macronutrient you should be eating to achieve the ratios you have chosen. Another way of looking at it is to calculate the ratios of what you are eating, and then make adjustments accordingly.

Other Formulas that is handy to know:

(Grams protein x 4) + (grams fat x 9) + (grams carbs x 4) = total calories

(Grams protein x 4) / Total calories = percentage of calories from protein

(Grams fat x 9) / Total calories = percentage of calories from fat

(Grams carbs x 4) / Total calories = percentage of calories from carbs

Everything stated thus far is information I have gathered from various websites and books as well as personal experience. By these principles you can begin to start a healthy diet eating lifestyle (I HATE THE WORD DIET) and transform your body.

Also: Keep salt intake and Sodium levels low as well as artificial sweeteners.