What are YOUR Macro percentages?

For those of you that track Macros, what percentages do you use for Carbs, Proteins and Fats? Pre-op my NUT said 40% C, 30% P and 30% F for weight loss and stated she didn't use percentages post-op but rather a minimum grams for a protein goal which for me was 64 grams. Now that I am in maintenance (or trying...still losing some) I want to update My Fitness Plan and was wondering what others use for Macro percentages. I'm thinking I might do the 40, 30, 30 as outlined pre-op but want to hear what others have to say.

Paula

I changed my macros as my calories increased. I suspect mine look different than most folks but my goal was to add enough calories to maintain without adding much volume. At 1500 calories mine are set for 25% C, 30% P, 45% F.  Just looking at my actuals I often eat in thirds, but if I'm looking for extra calories I go for fat.  I've always eaten at least 80 grams of protein - usually 100 now

Paula, thanks for posting this.  I am super interested.  

Please know that my percentages are based on fleeting Shel-logic and nothing else.  I see my NUT for the first time since maintenance in about a month so I don't have her input.  

Now that I am out of ketosis, as I increase calories I want more of them to be fats.  I am thinking fats will increase food pleasure, satiety, and, perhaps even poop quality!  A girl can dream, right?

I don't see a need for massive amounts of protein tho I wonder a bit about that as my exercise for strength increases.  Do you exercise gurus have advise?  By the way, I was told to aim for at least 60grams of protein in weight loss phase.  I am still fearful of carbs but think that up to 80g per day would likely be ok.

Yesterday, I adjusted MFP to 50% fat (!!!!), and 25% P and 25% C.  With calories set at 1200, this works out to F 67g, and P and C's both at 75g. 

Paula, since you are a fellow lipid nerd and I have already said that my 12 month LDL was freakishly high, I do want you to know that my extra fats are not the fats that traditionally drive LDL.  Even tho my LDL has never shown to be diet driven, it would feel reckless to deliberately markedly increase sat fats.   My lipids will be rechecked at the end of Feb.

I see my cardiologist on Monday - had lipids drawn last week. Anxious to see where I am at now. High lipids is the reason I don't increase fat so much, even though I usually consume mono's anyway. I may shoot my NUT an e-mail and see what she recommends for percentages as well. Except for a colonoscopy and EGD in March I am done following up with my bariatric team due to non coverage from insurance. Feels kinda of weird. I will have my PCP continue with bariatric labs though.

Another thing that guided my macros as I got up to higher calorie levels is actual number of carbs. If I consistently eat more than 100 grams of carbs daily I get triggered so I adjusted my percentages to reflect that. 

Makes sense. I go above 100 on a regular basis (but less than 150), not sure if it triggers me or not. I don't have simple carbs for the most part though. Mostly fruits, veggies and some whole grains.

Right now, I'm set at 30 carbs (75g), 35 fat (39g) and 35 protein (88g), at 1000 calories.  When I start adding back calories, I may tweak again. I really don't want to go much over 100 with my carbs, so healthy fats may have to pick up some of the slack.

I'm interested in what everyone finds works !

My preference is:

40% P, 35% F, 25% C

Often its closer to:

40% P, 30% F, 30% C

On a higher carb day it will be in thirds.