When you are trying to lose weight there is no such thing as a set macronutrient – carbs, fat and protein – ratio you should follow. You need to find out what works for you to achieve the most efficient fat loss. Your body-type, speed of metabolism and weekly physical activity level will always dictate the macronutrient ratio you should use.
Just because you start off on a certain macronutrient ratio at the beginning of your fat loss programme, doesn’t mean that you will be on the same one as you progress. Your macronutrients should always change based on your weight, body fat percentage fluctuations and any plateaus you might face on your respective fat loss programme.
The macronutrient ratio I typically play with from time-to-time for maintenance purposes and staying lean and ripped all year round is 50 percent protein, 35 percent carbs and 15 percent fats. But that’s for me and it doesn’t mean it will work for you as we all have different body-types. The reason why this ratio works for me is my body-type is an ecto-mesomorph one. What this means in plain language is that I have an athletic physique (the mesomorphic) part, but one which is slimmer and lighter (the ectomorphic part).
My body has a higher tolerance for carbs than most people’s, so even if I increase my carb ratio to 40 or 50 percent it won’t really affect me in a negative way. There are some people that have poor carb tolerance and if they eat any more than vegetables or oatmeal within their daily eating regimen it will affect them in a negative way when dieting.
Carb sensitive individuals therefore have to monitor their carbs’ ratio very closely and make more adjustments to that specific ratio more than any other one. A moderate to high carb ratio for example, in terms of a macronutirent spread is about 40 to 60 percent for carbs, 25 to 30 percent for protein and with 10 to 19 percent fat. You can manoeuvre and tweak those percentages and ratios for your body-type and fat loss plan.
Naturally muscular and athletic with moderate carbohydrate tolerance and moderate metabolic rate. Starting macronutrient ratio: 30 percent protein, 40 percent carbs, 30 percent fat.
Naturally broad and thick with low carbohydrate tolerance and slow metabolic rate. Starting macronutrient ratio: 35 percent protein, 25 percent carbs, 40 percent fat.
These ratios are your starting point for these body-types, and as I say you should constantly tweak these to get the best fat loss results for you. Sometimes decreasing your carbs’ ratio and increasing your fat ratio can produce remarkable fat loss results particularly when you consume good fats. Never be afraid to experiment and play with your ratios until you find the macronutrient ratio that works for you.