Q: Is there a best percent for protein, fat and/or carbohydrates in general and in My Fitness Pal?
A: Not really. There is no best percent for protein. The free version of My Fitness Pal only allows you to set protein and the other macronutrients in terms of percentages. However, most women need to focus on how many grams of protein they eat per day. Fear not. The workaround is simple:
- Set calories to an appropriate budget
- Adjust protein up by % to get the grams you need (most women end up at either 25 or 30% from the app’s default of 20%)
- Adjust fat and carbs down by the total % you increased your protein (the total of the 3 macronutrients needs to be 100%).
Here’s a fairly typical example: if your calorie budget is 1400 calories, my fitness pal will default you to 20%, which is 70 grams. 70 grams is usually too low. The solution is to simply turn the protein % up to 30%, which will yield 105g of protein. Then turn fat and carbohydrates down 5% each, and you’re good to go.
How Much Fat Should I Consume?
The less fat you eat the faster you will lose body fat if that is your goal. So, less is more. In the example above you would’ve ended up at 25%, which is a pretty good upper limit. With that said, if you focus on staying under your calorie budget and hitting your protein goal, then it is hard to overeat on fat because there aren’t enough calories leftover to do that… I guess the only way you could overdo the fat is if you did some sort of ketogenic diet, which is both unhealthy and unproductive for fat loss.
How Many Grams of Carbohydrates?
Most people need 100 grams per day to feel good. Some people need more, but most people feel bad on less. By bad I mean lethargic, constipated, grumpy, cold, brain fog, etc.
Please note that you can obviously eat too much of anything because calories. However, it is also true that your body has a hard time converting carbs into body-fat, so overeating carbohydrates will be less bad than overeating fat.
Bottom Line on a best percent for protein, fat and/or carbohydrates
Most people only need to focus on staying under the calorie budget and hitting their protein goal because there’s not going to be enough calories left over to overeat either fat or carbs. Lastly, if you are focused on fat loss, then eating less fat will help speed up the process because fat loss = fat burned – fat eaten.
And here are a few helpful tips if after dinner snacking is something you are working on:
FYI: After-Dinner Snacking Might Be Sabotaging Your Waistline 🍪➡️📉
Did you know that ALL of the extra calories driving weight gain in America have come from snacking—not meals?
For many people, after-dinner snacking is the biggest obstacle to weight loss or maintenance. The good news? Small changes can make a BIG difference.
Here are 6 proven strategies to stop late-night snacking:
✅ Remove temptations – If it’s in the house, it’s in your mouth. Protect your goals first.
✅ Create a routine – Brushing your teeth signals “the kitchen is closed.”
✅ Avoid the kitchen – Out of sight really is out of mind.
✅ Choose alternatives – Water, herbal tea, or sugar-free gum can curb cravings.
✅ Distract yourself – Walks, reading, TV, crafts—anything that keeps your hands busy.
✅ Ask for support – Clear, honest communication with family makes success easier.
💡 Remember: lifestyle change isn’t about perfection. Expect it to feel hard at first—that’s how real progress begins.
Ready to join us at True 180 Personal Training for Women? We are located near the Ballantyne Bowl and Harris Teeter in Charlotte, NC. Our expert trainers are here to help you become stronger, fitter, and more vibrant – no matter your age.
Whether you are trying to figure out the best percent for protein for you or need help with being consistent in your strength training, we can help! Call today!