Drawing a rigid line between ratios is difficult, but for the purposes of our discussions in the BFFM program, let's clarify what we mean when we're talking about high, medium and low carbohydrate, macronutrient percentages.
Carbohydrate definitions: Very high carb = 65- 70% + High carb = 55-60% Moderate carb = 40-50% Low carb = 25-35%
Very low carb (ketogenic) = about 5-15% or 30-70 grams per day
Very high protein = 41-50%+
High protein = 31-40%
Moderate protein = 25-30%
Low protein = 15-24%
Very low protein = less than 15%
Moderate fat = 20-29%
Very low fat = less than 10%
With such a wide range in each category, how do you know what percentage is best? One tip is to avoid the extremes. Extremely low or extremely high ratios of anything are usually not the best approach. There are exceptions of course: Competitive bodybuilders sometimes jack up their protein sky-high to as much as 40-50% for short periods before contests.
Some endurance athletes perform best on very high carbohydrate intakes of 6070% of their total calories. Carbohydrate sensitive people sometimes have no choice but lower carbohydrate intake to 30% or less of their total calories. These cases are the exceptions rather than the rule, however. Moderate to high complex carbohydrate, with moderate protein and low fat is generally the best approach. Modifications can then be made to this baseline as your needs require.
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