Health

Ratio of Carbohydrates, Proteins and Fats

The ratio between carbohydrates, proteins and fats is important for a healthy diet. Determining the right balance is essential for optimal health.

The ideal ratio of carbohydrates, proteins and fats

The three most important macronutrients, also known as the “big 3”, are fats, carbohydrates and proteins. Macronutrients are nutrients that the body needs and serve as fuel to provide energy to the body. By consuming these three macronutrients in the right proportions, you can improve your weight, health and overall well-being. But what is the best ratio between carbohydrates, proteins and fats.

The ideal ratio of carbohydrates, proteins and fats in a balanced diet can vary depending on individual needs and goals. In general, it is recommended that approximately 40-50% of daily calorie intake come from carbohydrates, 20-30% from proteins and 20-30% from fats. It's important to know that these ratios can vary depending on factors such as age, gender, activity level, and specific health goals. It is always advisable to seek advice from a professional, such as a dietitian, to create a personalized diet plan.

Why is the right balance important?

A balanced diet is crucial for good health because each macronutrient has different functions in the body. Carbohydrates give us immediate energy, while proteins help with muscle recovery after physical activity and fats keep us satiated for longer periods of time. Imbalanced consumption can lead to weight gain or loss, fatigue and other health problems.

Key points for a correct ratio

Carbohydrates, proteins and fats are important nutrients for our body.
The right balance of these nutrients is important for a healthy diet.
The ideal ratio varies per person and can be calculated based on your body weight and activity level.
Foods such as bread, pasta and rice are high in carbohydrates, while meat, fish and dairy are high in protein.
Adjusting your diet to your sporting activities can help you achieve your goals and improve your performance.

Would you like to calculate the correct ratio between carbohydrates, proteins and fats yourself? Go to our Marco Calculator to calculate your macronutrients

Losing weight: Carbohydrate, protein and fat ratio

When it comes to losing fat, the amount of food you eat is more important than the ratio of carbs, fat, and protein in your meals. In a year-long study, more than 600 overweight people were randomly assigned to a low-fat or low-carb diet. For the first two months of the study, the low-fat group consumed 20 grams of fat per day, while the low-carb group consumed 20 grams of carbs per day. After two months, both groups began adding fat or carbs back into their diets until they reached the lowest level of intake they felt they could sustain. Although neither group had to consume a specific number of calories, they both reduced their intake by an average of 500-600 calories per day. By the end of the study, the low-fat group had lost 5,3 pounds (6 kg) while the low-carb group had lost 0,7 pounds (XNUMX kg), a difference of only XNUMX pounds (XNUMX kg) over the entire year. (source 1) In another study, 645 overweight people were randomly assigned to diets with varying ratios of fat (40% vs. 20%), carbohydrates (35% vs. 65%), and protein (25% vs. 15%). Regardless of the macronutrient ratio, all diets were equally successful in promoting similar amounts of weight loss over a two-year period. (source 2) These and other results suggest that any low-calorie diet can produce similar amounts of weight loss in the long term, regardless of the ratio of carbohydrates, proteins and fats. If you want to lose weight, you can Garcinia Cambogia 60% HCA Fat Burner from Golden Naturals support you in this.

How many calories each macronutrient provides

Carbohydrates and proteins both provide 4 calories per gram, while fats contain more than twice as many calories, at 9 calories per gram. This means that consuming foods with a higher fat content can contribute to faster calorie intake. It is important to be aware of the calorie content of different foods to maintain a balanced macronutrient intake and maintain a healthy weight.

Runners: ratio of carbohydrates, proteins and fats

If you run regularly, whether it's to keep fit or prepare for a marathon, good nutrition is essential.

The International Society for Sports Nutrition (ISSN) has the following recommendations for a runner's macros (source 3):

45-55% of calories from carbohydrates for general training
60% of calories from carbohydrates for endurance training
15-20% of calories from protein
20-30% of calories from fats

Carbohydrates generally make up the largest percentage of calories because they are the body's preferred fuel source during moderate to intense training. They are also important for muscle repair and growth. According to the ISSN, people who run for overall fitness can typically meet their carbohydrate needs with a diet consisting of 45-55% of calories from carbohydrates (3-5 g/kg/day). Athletes pursuing performance goals and training at moderate intensity (2-3 hours per day, 5-6 days per week) may need more than 60% of calories from carbohydrates.

Proteins are also important because they provide essential amino acids needed for cell regulation, nerve function and muscle building after a workout. (source 4)

Just like with carbohydrates, protein requirements depend on the training load. Many runners need more protein than the average person to support muscle building and recovery, as well as replenishing glycogen after a workout. However, it is not just the amount of protein that is important, but also the quality and timing of protein consumption, as this has a major impact on performance, recovery and training progress.

Fats play an important role as an energy source, especially during lower intensity activities and exercises. Although runners don't seem to have an increased need for fat during training like they do with protein and carbohydrates, choosing high-quality fats can promote hormonal health and reduce inflammation. These are both important when it comes to high intensity and endurance. (source 5)

Muscle mass and the best Marco nutrient ratio

To you grow muscles, it is essential that you get enough energy. So currently you have a high calorie intake, as well as a high number of carbohydrates in your daily diet. There is no standard distribution that works optimally for everyone, but when building muscle, a ratio of 40% carbohydrates, 40% proteins and 20% fats is often used. To provide your muscles with maximum support during muscle building, you need both sufficient energy and proteins.

When process of dry training the goal is to lower your fat percentage. In this case, reduce carbohydrate intake and slightly increase the amount of protein. As you probably already know, excess carbohydrates are stored as fat in the body, while proteins help build and maintain muscle mass. For dry training you can maintain the same macronutrient ratio as when losing weight. It is best to consume carbohydrates just before a workout so that you have enough energy to properly perform your training program! Maintain the following macronutrient distribution: 40 to 50% carbohydrates, 20 to 30% proteins and 20 to 30% fats.

These factors highlight the importance of a personalized approach to nutritional needs, taking into account individual differences in gender, body composition, physical activity, life stage and health status when determining optimal protein intake. It is essential to consider these factors when planning a balanced diet that provides sufficient protein to support health and performance.

Published: 31/01/2024
Updated: 22/08/2024
By: Igor Payet