AMDR For Fat: Best Fat Carb Protein Ratio For Weight Loss

Your AMDR for fat matters and unless you know how weight loss works you will not be able to understand how to find your best fat carb and protein ratio for weight loss. There is so much information on the internet and much of it is confusing, inaccurate and only adds to your frustration.

Here at carbsprotein.com, we decided to clear things up and simplify fat carb protein ratios and how to work them out so that you are not forced into trusting other people’s weight loss advice but rather, be able to:

First, help you understand why you are gaining weight, Second give you the ability to identify what your current fat carb protein ratio is…

Third, you will have the ability to identify your best fat carb protein ratio for weight loss.

1. What Is A Fat Carb Protein Ratio?
2. This Is Why Keto & Paleo Diets Are Highly Effective
3. What Is A Macronutrient Distribution Range?
4. What Is An Acceptable Macronutrient Distribution Range For Adults?
5. How To Convert The Ratio To Calories
6. AMDR For Fat
7. What Is The Best Fat Carb Protein Ratio For Weight Loss?
8. How To Work Out The Best Fat Carb Protein Ratio For Weight Loss
9. Easy Way To Work Out The Best Fat Carb Protein Ratio For Weight Loss
10. Am I Carb Protein Efficient?

What Is A Fat Carb Protein Ratio?

Fat carbs and protein are all called macronutrients; there are only 3 macronutrients in total. Therefore, almost everything you eat or drink has at least one of those 3 macronutrients.

We refer to these macronutrients as a ratio and express them as a percentage. For example, if you eat a meal containing 30% carbs, 30% protein and 40% fat-these would be your fat carb protein food ratio.

This Is Why Keto & Paleo Diets Are Highly Effective

Apart from the nutrients in our food, all 3 macronutrients contain a certain amount of energy expressed as calories and they burn off at different rates. This is why the old sweeping statement of ‘calories in equals calories out’ is shallow and oversimplified and it’s one of the reasons why diets like Keto and Paleo have become very successful because they take this into consideration.

A gram of carbohydrates has fewer calories than a gram of fat, so you should eat more carbohydrates and less fat right? WRONG! Only by understanding carbohydrates will you learn how to reduce your blood sugar and belly fat.

Food ratio’s can also be described as a macronutrient distribution range.

What Is A Macronutrient Distribution Range?

A Macronutrient Distribution Range adds flexibility to your food ratio and a typical meal would look something like this: Carbs-45-60%, Protein 10-35% and Fat 20-35%. This means that you would get 45-60% of your calories/energy (Kcal) from carbs, 10-35% of your calories/energy from protein and 20-35% of your calories/energy from fat.

What Is An Acceptable Macronutrient Distribution Range (AMDR) For Adults?

The Food and Nutrition Board at the Institute of Medicine recommends the following macronutrient distribution range:

• Carbohydrate (45%-65% of energy)
• Protein (10%-35% of energy)
• Fat (20%-35% of energy but with limited saturated and trans fats)

One of the reasons why this is a ‘Range’ instead of a definitive percentage is that not everyone will lose weight with the same macronutrient distribution range because metabolisms vary from person to person.

It’s also very important to know that this range is more likely to maintain your current weight rather than reduce it.

This is why high protein, high fat, low carb diets like keto work so well. Keto minimizes carbohydrates intake in your diet so that fat and protein become your main energy source. There are no calories from carbohydrates to burn off because there aren’t any there so your body is forced to burn off fat.

This table taken from the British Government Health Website gives the recommended ranges taking into consideration age and sex.

What Percentage Of Calories Should Come From Fat

Using the AMDR above you can see that the standard recommendation is 20-35% but this will not apply to everybody. If you were to go on a keto diet your percentage could be much higher but with a reduced percentage of carbohydrates.

How To Convert The Ratio To Calories

Each gram of macronutrient has a certain value of calories.  If you look at this example of a fat protein efficient meal you will understand how it works very easily:

Fat Protein Efficient Meal Conversion Example

AMDR For Fat

Understanding how fat works as energy is very powerful if you want to lose weight. Fat was once dubbed the demon of weight gain, we have now come to understand how we can use fat as our main energy source to lose weight very quickly and in a much more healthy way.

Carbohydrates and in particular ‘simple’ carbohydrates are now proven to be the main culprit of weight gain and it’s because once you consume them, you have to burn them off right away or they get stored as fat!

We’ve discussed that an AMDR will vary from person to person depending on your metabolism but it will also depend on your goals.

Assuming that it is weight loss that you want to achieve, it is highly likely that your AMDR for fat would need to be comparatively high but at the same time you would need to lower your AMDR for carbohydrates since carbohydrates are often the culprit for weight gain.

There would be no point in having a high AMDR for fat and a high AMDR for carbohydrates because you would be asking your body to burn off too many calories in a short period of time.

What Is The Best Fat Carb Protein Ratio For Weight Loss

This is a subjective question and answer, so the best way to start would be to go with a Macronutrient Distribution Range as discussed above and ask yourself these questions:

1. Do you tend to be more satisfied with food that is low in carbohydrates?
2. Do you snack with savory food rather than sweet and do you get routinely hungry?
3. Would you rather have a big meal and eat until you are full?
4. Does a food high in carbohydrates make you feel sluggish?

If you answered yes to these questions then you would likely be suited to an AMDR that is high in protein and fat but low in carbohydrates such as Carbs 10-30%, Protein 20-30% and Fat 40-60%.

How To Work Out The Best Fat Carb Protein Ratio For Weight Loss

You can determine the best fat carb protein ratio for weight loss by working out how many grams of each macronutrient you are consuming.

1. Convert the grams of each macronutrient into calories to determine your daily calorie intake
2. From this, you can identify the percentage value of energy for each macronutrient.
3. Substitute a percentage of carbohydrates with fat/protein.
4. Lets do the math for a 2000 calorie diet

Easy Way To Work Out The Best Fat Carb Protein Ratio For Weight Loss

The easiest way to find out is to take a keto quiz because this will get you your ideal range for weight loss. It will also tell you your macronutrient range for weight loss without losing muscle tissue. You will be asked to provide simple details such as height, weight, activity level etc. At the end of the FREE quiz you will be provided with your ideal fat, carb and protein ratio AND you will know how much weight you can expect to lose in one month.

>>>Take The Quiz And Get A Free 7 Day Plan HERE<<<

Action

Take the time to understand what works best for you. It will be time-consuming in the short term but it will pay off in the long term and it beats yo-yo dieting for the rest of your life. Once you understand which is the best fat carb protein ratio for weight loss is, it can only lead to happy places.

If you don’t have time to do the math or you find it to be an utter headache, why not try a keto diet as a starting point. Keto diet plans are usually free to get started and if for some reason it does not work out for you, it will not have cost you any money and you will not only learn more about macronutrients, you will be closer at defining what your ideal fat carb protein ratio is.