Macronutrient Ratios
Macronutrient ratios are the percentages of your calories that you allocate to carbohydrates, fats, and proteins. The ratios that are best for you are based upon a variety of factors.
When selecting your macronutrient ratios, consider the value of each component. Carbohydrates are your body’s preferred energy source. Fats also provide energy, balance hormones, and help the body absorb nutrients. Proteins are necessary to build and repair tissues and are also used for energy.
Understanding your macronutrient ratios can help you to make informed dietary decisions and improve your overall health. Your ideal ratio depends on many factors such as your age, activity level, health, genetics, and goals. Your weight may be influenced by your macronutrient choices, however, you will need to consider your total daily energy expenditure and calorie needs as well.
Macronutrient Ratios for your goals
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General Guidelines
The USDA general guidelines recommend Acceptable Macronutrient Distribution Ranges (AMDRs) of: 45-65% carbohydrates, 20-35% fats, and 10-35% proteins.
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Weight Loss
A moderate carb, moderate fat, and high protein diet is often effective for weight loss. Try 30-40% carbs, 20-30% fats, and 25-35% proteins.
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Athletic Performance
A ratio of 55% carbs, 20% fats, and 25% proteins can help athletes meet energy demands and speed recovery.