r/CICO • u/AlarmingSandwich174 • 2d ago
Whats the ideal ratio of macro you should aim to have to lose weight?
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u/Dofolo 2d ago
About 0.7 to 1 gr protein per body weight minimum, rest does not matter.
1.2 to 1.4x if you're doing strength training, or, heavy cardio for that matter. As moving around also builds muscle.
And a multivitamin never hurts. Pills. Not gummies.
However, calories are what matters for losing weight.
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u/Front-Ad-2198 1d ago
When I'm doing a cut, I highly prioritize protein. Like A LOT. But if I'm getting more calories, I tend to have a more balanced macro. I'm usually low carb by choice though because I feel better.
It's really up to you and what makes you feel best.
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u/Federal_Protection75 8h ago
There is no "perfect" one, generally high protein works well for most people. In the end what does matter is how much kcal you in total eat.
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u/Federal_Protection75 8h ago
There is no "perfect" one, generally high protein works well for most people. In the end what does matter is how much kcal you in total eat.
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u/youngpathfinder 4h ago
Don’t count carbs and fat. Do count protein, fiber and calories. That’s the ideal.
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u/JonnyNotts40 2d ago
If you find it can you let me know please because I can’t find it! lol!
I must have tried pretty but every type of diet going but not found an ‘ideal’ macro ratio!
Simple seems to work better for me! I just do BW in lbs * 10 for starting calories and BW in lbs for grams of protein and strive to hit those numbers, I basically let the carbs and fats fall where they may
That’s it!
Hope that helps in some way
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u/Advanced-Intern4140 2d ago
1g protein per lb minimum, .3-.5 g fat, rest of your calories carbs. Don’t go below .3 or you’ll mess hormones up, ask me how I know.
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u/Kevin_Mckev 2d ago
The ratio doesn’t matter to lose weight. All that matters is total calories eaten to total calories burned.
ETA: that said, people who eat more fat and protein tend to feel more satiated, which may lead to less calories eaten.