How Much Protein, Carbs & Fat Should You Eat? | Macros Split Guide for Weight Loss & Health Goals

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Hey everyone I’m Abbey Sharp welcome to Abbey’s Kitchen. In todays video, we will be talking about how to shape your macro split based on your fitness goals.
Thank you to Eric Williamson, who is a dietitian and PhD who specializes in sports and weight management. / unlockedfitnessandnutr...
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A FEW DISCLAIMERS
1) The information in this video is for education and entertainment purposes only, so you should always speak to a health care provider about your unique health needs.
2) Please use this video (as with all of my review videos) as educational, not as unique recommendations.
3) Please be kind in the comments.
4) Trigger warning to those with disordered eating tendencies.
5) Don’t forget to subscribe to this channel and ring the little bell so you never miss out!
RESEARCH LINKS
posnutricao.ufv.br/wp-content...
pubmed.ncbi.nlm.nih.gov/32102...
pubmed.ncbi.nlm.nih.gov/33741...
pubmed.ncbi.nlm.nih.gov/10088...
www.ncbi.nlm.nih.gov/pmc/arti...
bjsm.bmj.com/content/57/17/10...
pubmed.ncbi.nlm.nih.gov/31006...
pubmed.ncbi.nlm.nih.gov/35452...
pubmed.ncbi.nlm.nih.gov/26960...
pubmed.ncbi.nlm.nih.gov/29931...
pubmed.ncbi.nlm.nih.gov/27385...
www.ncbi.nlm.nih.gov/pmc/arti...
pubmed.ncbi.nlm.nih.gov/29466...
www.ncbi.nlm.nih.gov/pmc/arti...
jamanetwork.com/journals/jama...
pubmed.ncbi.nlm.nih.gov/23097...
pubmed.ncbi.nlm.nih.gov/24472...
pubmed.ncbi.nlm.nih.gov/17824...
pubmed.ncbi.nlm.nih.gov/16002...
pubmed.ncbi.nlm.nih.gov/17824...
pubmed.ncbi.nlm.nih.gov/24595...
journals.humankinetics.com/co...
www.ncbi.nlm.nih.gov/pmc/arti...
www.ncbi.nlm.nih.gov/pmc/arti...
pubmed.ncbi.nlm.nih.gov/35215...
pubmed.ncbi.nlm.nih.gov/32961...
pubmed.ncbi.nlm.nih.gov/26920...
pubmed.ncbi.nlm.nih.gov/37710...
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With Science & Sass,
Xoxo Abbey

[@AbbeysKitchen]

Thanks to LMNT for sponsoring this video! Head to DrinkLMNT.com/ABBEYSHARP to get your free sample pack with any purchase.

[@Hemlock66]

I wonder what your views are on Weight Watchers.

[@WiseMindNutrition]

Love that you point out the micronutrients associated with the macronutrients, as these are frequently overlooked when people make food choices based on macros alone!

[@kyrar.j.4856]

Abbey, thank you for this video and all the others you've made that help us with our weight loss endeavors!! Even though you don't like talking about weight loss, it's been very helpful for me :)

[@MeloniousThunk]

Sweet- thanks for making a video so many of us asked for! This is so helpful! As an athlete I’m always reaching for the newest research on optimizing diet for athletic performance. Thank you as always Abbey! I so appreciate your evidence-backed perspectives and fun explainers. 😊

[@ioanica8411]

Ngl this blue was made for you! It compliments your eyes and skin so well 😍😍 Besides that... this video was super informative. Thanks again, Abbey!

[@avapilsen]

Thank you so damn much for this video. It is hands down the most important video I have ever watched on macros.

[@lyndseyfiore164]

Hey Abbey! Super awesome informational video. About to receive my Bachelor’s degree in dietetics next month& I’m constantly getting questions around this topic as a nutrition student and athlete. I will be sure to send this video to all the inquiring minds! Thank you for all the work you put into these videos, evidence based information matters!

[@AbbeysKitchen]

so excited for you!! Thanks for sharing Lyndsey🥰🥰

[@arescue]

Congratulations on your degree!

[@mars4697]

I am so grateful we are getting another dietitian that has same understanding as Abby. Congrats!

[@kerra7386]

This is so helpful! Thank you so much for always sharing good information 😊

[@AbbeysKitchen]

thanks lovely

[@mm-gp3lh]

I needed this video so much. Obsessing over macros was fueling my ED

[@paulinasenue9331]

I always learn so much when I come on here love it ❤ loved your advice to people on Healthline

[@AbbeysKitchen]

Thanks Paulina!!❤

[@sashem3928]

Possibly my fav vid of yours yet!!❤

[@Mezog001]

This is the most useful video around on the topic.

[@katja1611]

Hey Abbey! Thank you for sharing. Could you do a video on Bryan Johnson's Blue print diet plan? Would really love to hear your opinion on it 😊

[@ZoeStibiVocalCoach]

Holy shit. That was so full of info and soooo fast 😅. Fantastic thank you!!!

[@hadassahm3016]

I was waiting for you to say the 3:1 carbs: protein ratio post workout for the insulin response that drives protein into the muscle

[@DLRS1]

Thank you so much. I needed this 😊

[@LeighannRiceDietitian]

Great video, Abby!

[@teen7034]

Thank you for this video. Very informative.

[@lindamcneil711]

The perfect macro split is really individual. Whole food, yes. Every person has their own preference, their own metabolic function. There are some people who have metabolic damage, are insulin resistance, or have other health issues. These people are needing treat their body to go toward health.

[@pedroventura1946]

Hey, maybe you could do a video where you try dishes from different countries and review them. Like Dominican Republic Bandera dish, or whatever dish.

[@natalianasiou1689]

Can you make a video and explaining what athletes(especially track athletes) should eat before the meet or everyday to fuel they body. Please this will help me too!!

[@taliolitzki5428]

Hi Abbey, can you please talk about what is too much protein and when can it cause damage ❤

[@monicas3458]

Hi Abbey, could you please cover the topic of bone broths? Thank you in advance ☺️

[@simonepohansimonep6300]

Thanks for the vid Abby, informative and helpful as always..but I just want to know where your blue shirt is from??? 😅

[@orang1414]

For any form of exercise; does overall calories matter more than overall carbs? As well as the timing of your pre and post workout meal?

[@Amanda_downunder]

I think it depends on each person !

[@jonsmith9728]

This is cool, i don't know how many fitness folks are watching your channel but Macro's i generally run with (this system i found works for me anyway, specifics will vary/per person) if on a bulk (btw welcome to winter bulking season) i found keeping protein 40%, fats 40%, and carbs 20%...... if on maintaining/maingaining i go with 50% protein, 35% fat, 15% carbs..... and if on a cut 60% protein, 30% fat, 10% carbs (if curious about some results or a deeper explaination feel free to ask)

[@sunnygirl5467]

Wow, that’s so much protein.. I hope it isn’t only from animal sources.. with such little carb intake how do you manage to hit your Fiber needs and get enough fruit and veggies in? Most of the healthiest food groups are carb rich🧐🏋🏼‍♀️🥗 just curious on your take on this?😌✌🏽

[@jonsmith9728]

@@sunnygirl5467 so to be fair Abby is addressing reg. folks, that's why i put the fitness label in as i'm a regular gym goer and a powerlifter so what i'm doing is more controlled then the average, to answer your question on carb's i'm referring to net carb's, as you know fiber is a neg. macro (to know how many carbs your consuming you subtract the fiber) also most foods rich in fiber are fruits and vege (Grain sources are the opposite, they very low in fiber and nutrition (just read the labels) and basically empty cal's as they are digested as glucous (aka sugar)), with regards to fruits i stick with whats appropriate for goals (ex, "spring cut" i'll go with fruits considered LGI (low-glucose index or insulin-index, this is a current debate on which is better but no need to get that specific) fruits considered LGI would be like berries and granny smith apples, where as "winter bulking season" fruit not LGI are better choices (bannanas, pineapple, etc)) vege's are generally extremely low in carbs in general (1:1 or 2:1 ratios) as for protein animal sources are the best as they have the aminos that work with your digestion and blood which is mainly important for absorbing nutrients and protein, animal proteins have over a 90% rate (basically your body actually uses/puts to work said amount) non-animal proteins (whey is milk based has about a 75-80% absorption rate) the absolute worst is plant proteins as they lack the "proper break-down" nutrients (a 40% rate is being optimistic) and often have hormonal repercussions and lack fats as well.... fat is non-inflammatory and has a "protein sparring effect" so it's way more preffered over carb sources in regards to energy/health

[@sunnygirl5467]

@@jonsmith9728 thanks for your not aggressive or below the belt response.. If you think that fits for you, good for you :)

[@jonsmith9728]

@@sunnygirl5467 bro-science lol, and thanks, like i mentioned this isn't for majority of folks, just make sure your conscious of your goals and what your doing.... and goodluck

[@vtheory7531]

Interesting video. For me I actually don't have strict macro quotas, but I do monitor protein (130g per day, which is ~2g per kg because I am focused on muscle gain/body recomp) and also a calorie budget, and just based on my eating habits I tend to end up with a macro split of 27-33% protein, 33-40% carbs, and the rest fat. It's actually wild how consistent the ratio is for me, even though I never look at the macros of the food I eat except for protein. My diet is also a mix of whole foods and processed, nothing special or specific.

[@annetanoh3891]

How do you reach 130g of protein per day? It seems like you'll have to eat a lot

[@vtheory7531]

@annetanoh3891 It is a bit trickier while on a cut, but I usually eat 2000cal a day on maintenance. I try to rely on Whole food sources like chicken breast, fish, lean mince, tofu and eggs. Also beans, high protein yoghurt, soy milk and cottage cheese. I sometimes supplement with 1-2 scoops of plant based protein powder or a protein bar.

[@annetanoh3891]

I see

[@dopex89]

​@@vtheory7531can you recommend a plant based protein? I haven't liked any so far but whey breaks me out like crazy 😢

[@JenniferRose23]

YESSS I've been waiting for this!! I'm trying to gain muscle so this is good stuff. Abbey, are you a mind reader? Did you read my mind? XD

[@AbbeysKitchen]

Maybe...

[@ahuman5772]

I'm surprised people normally get enough protein! I didn't eat much meet before and I don't think I was even hitting the 0.8 goal... I would crave a lot of milk, cheese and eggs though, that's probably why. Now I buy little cans of salmon and beans so I am easily hitting the 1.2 goal :) And I have some protein powder in case I feel too nauseous to eat. I definitely feel a lot better with the increased protein!

[@mbbertram3605]

What about micronutrients for perimenopause & menopause?

[@livingwholeandwell]

Video request:Hi Abby Can you please make a video on the debunking influencers recent fav scam. Womens Hormone Health in particular.

[@ryanwilking17]

Another outstanding video, Abby! 👏🏻 I drink a protein coffee (plain cold brew with some sort of packaged shake) almost every morning for a protein packed breakfast. However, I am not weight training, but I am still active every day. Is eating a high protein diet while still in a calorie deficit a good way to lean out and lose fat, or is it pointless to drink the protein coffee if I’m not weight training? Thanks!

[@larisboogers]

I’m no dietitian but from what I understand is if you’re in a calorie deficit, eating a lot of protein is still a good idea, regardless on whether or not you’re weight training. Protein will keep you fuller for longer, and takes a longer time and more energy to digest. If eating the amount of protein that you are now isn’t sustainable for you, it’s probably a good idea to lay back, though, because you’re not getting the benefits from it that you would if you were weight training, I.e. muscle growth, etc. if your goal is to ‘lean out’ or lose fat, a high protein diet is important, but does not need to be excessive.

[@ryanwilking17]

@@larisboogers Thank you! I don’t really over eat protein but I try to get some in at every meal!

[@carnivoroussarah]

Idk I feel like the more active you are the more protein will turn into glucose so keeping protein high while doing endurance might actually be equivalent or better to lowering it and increasing carbs. 65% is A LOT of carbs, especially for a gluten intolerant like myself. I only get 30%, 30% protein, and 40% fat.

[@kayleigholdham6932]

@abbeyskitchen i am struggling so hard with this! i cannot seem to get enough protein to meet the 1.2g/kg (i weigh about 70kg) while keeping my meat consumption low, eating the amount of veggies i prefer and a serious dairy allergy. I thought i was crushing it with a protein smoothie at breakfast, but damn.... any tips?

[@user-dn5md9zo6x]

Does the endurance split change if you have insulin resistant PCOS?

[@aznfangrl612]

Is the 1.8g used for the target weight or the current weight?

[@r1401]

Abbey, I’m confused. After a workout, don’t we WANT carbs aka sugar in our electrolyte drink to help replenish the energy/glycogen stores we lost during exercise? Same thing when we are sick… at the hospital someone would be given IV fluids often with dextrose. Is there evidence from your sponsor that LMNT hydrates more effectively than something like a standard pedialyte?

[@annmcintosh8824]

When talking about ratios of protein to Kg is it supposed to be based on your current weight or your goal weight? If I base it on my current weight, do i reduce the protein as I lose weight? I've never understood this.

[@michele9359]

Do you need to keep your protein at the same higher level after the deficit and when in maintenance? Or can you eat the .8g and still maintain?

[@MistyJadeYT]

I'm obsessed with watermelon LMNT

[@toshix6001]

with my really demanding university, i couldnt do without/with little carbs... i remember this situation when i was studying for an exam and i got such an intense headache, i wasnt hungry per se but i had the urge to eat some rice and i fortunately had leftover rice which i ate on its own and the headache literally passed right away after. my brain needs carbs lol

[@napua5217]

That’s actually just an adjustment period. A cgm would be helpful to see how your body responds internally to rice however there is no essential need for carbohydrates but that doesn’t mean they’re bad. Whole fruits and vegetables are the best place to get them

[@Alex-cw1ph]

​@napua5217 essential and optimal are different. You really think that something with a documented negative impact on muscle performance has no negative impact on brain performance? Get real.

[@stacey-cameronchamberlain]

I only just started thinking about what I eat. This healthy eating thing, is harder than I would like. I was trying to increase my fibre, now I am wondering if I might need more protein.

[@Notfearjustexcitement]

Take it slow and don’t let it overwhelm you! Plus, your body is going to want to get used to your new diet slowly :) maybe look into seeing a dietician if this is possible for you!

[@kellyboyed7877]

I agree it’s overwhelming so like you am focusing on fibre and when I am comfortable with that and what foods provide a good amount, I will work on protein and get comfortable with that etc so the results should be overall better decision making with food :) but it’s taking a lot of time

[@katieochs7870]

Hi abbey! Not sure if i missed this or not, but are the protein amounts based on actual or ideal body weight?

[@autumnelaines]

This is my question too

[@therabbithat]

caffeine and magnesium with vyvanse? That was never going to work. I hope you see this!

[@heidimstultz9405]

How do you account for people who are very overweight. if someone is 100 lbs over weight, that could be a lot of protein for then to try to eat in a day.

[@rebekahyoungers831]

I took a college nutrition course last quarter and learned that most Americans are getting over the UL for sodium, so I was surprised to see you recommend a supplement like LMNT. Is this recommended only for athletes who are sweating a ton? It seems like most people need less sodium, not more. Super curious to hear your thoughts on this!

[@beckymurray80]

Don’t expect a reply to this - this is a sponsor. Just always exert extreme scepticism around sponsor ads

[@Updog89]

I suspect she has no thoughts to share on this because she didn’t much thought into it in the first place. She’s a shill. Don’t get me wrong, LMNT an appropriate option for some people (serious athletes, maybe people who fast, possibly people who don’t cook much with sodium and have nutrient deficiency issues). But her average viewer isn’t going to benefit from it, at best they will be effectively flushing their money down the toilet. At worst they are consuming too much sodium.

[@dopex89]

Yeah I never pay attention to sponsored recommendations but, I think if you work out a lot and sweat a lot, you may need more electrolytes, and if on top you avoid processed foods and salty stuff in general.

[@chfknits]

Is the protein/kg based on total body weight or lean body mass? I have a hard time getting 100 grams of protein a day, but using total body weight your formula would put my protein needs significantly higher than that.

[@twitchy_bird]

I've always read/understood it as lean body mass, or what you'd ideally weigh if you're trying to lose weight.

[@dianasalter1386]

So confusing with so many numbers. How about presenting the same information showing what it looks like with food, and not just these numbers that there’s no way I can follow. Especially since we are used to working with ounces and pounds here in the US where we are so behind the curve by never going metric. And even using the percentages is very confusing for us non-math people. I would like the visual such as showing a can of beans; how much of the macros can you get from that? Thanks for what you do.

[@Billy33753]

Been trying to eat carbs in moderation

[@ashleyhalcom]

When recommending 1.8g protein/kg of body weight for weight loss goals, would you opt to calculate this using a person's actual body weight or ideal bodyweight? I'm a fairly new RD working with individuals struggling with obesity, so recommending they consume 1.8g/kg of their actual body weight could be nearly impossible. (Ex: A 300 lb. person consuming almost 250g protein daily)

[@CrawlingPOA]

I've heard people say to calculate it based on the person's ideal weight or the weight they want to get to. I find this hard to do for myself since my goals are more body fat related than weight related, so I guess just going with the percent of calories from protein in the diet instead.

[@heythere522]

I am not an expert but the general recommendation I’ve heard is based on lean body mass i.e., using ideal weight

[@vtheory7531]

I heard that for very obese people where eating 250g of protein wouldn't be realistic, to use lean body mass. Otherwise can use total current weight for the protein amount. I'm not a pro though so I could be wrong 😅

[@Diana-qp2rw]

I have also heard that lean body mass is what matters for protein intake. But definitely don’t use the actual body weight for obese people but their ideal body weight - going by their actual weight would probably also be counterproductive because that would amount to too many calories.

[@LK-tp2le]

For someone who is very overweight/obese it should be based on lean body mass not total body mass. In general, unless someone is a bodybuilder/powerlifter they're not going to need more than 150g protein per day.

[@reason3581]

The study shown as reference for ”at least 1.2 g/kg” talk about 1.2-1.6 of ”high quality” protein which is code for animal products. The authors of the article are paid by the meat and dairy industry. ”Conflict of interest statement Stuart Phillips has received research funding, honoraria for speaking, and travel expenses from the US National Dairy Council, the National Cattlemen’s Beef Association, and Dairy Farmers of Canada. Stéphanie Chevalier receives research funding from the Dairy Farmers of Canada. Heather J. Leidy has received grant funding from The Beef Checkoff. She sits on the Scientific Advisory Board for the Egg Nutrition Centre. She has provided consulting services to Kraft Foods, PepsiCo, Hillshire Brands, and Kellogg. She is a member of the Speakers Bureau for the National Cattlemen’s Beef Association and the National Dairy Council.”

[@jasminejanisch4566]

Is there any evidence that a certain amount per day tapers in benefits? When I calculate out the needs to build muscle, I get like 200g per day which is a lot and I really struggle with (I can get like 120g no problem) and I always wonder if it is worth it to try for that extra 80/day

[@crystalrenee1]

How many calories is in that tray? I’m eating healthy but counting calories and when eating vegetables green eggs beans quinoa ect ..( I only eat chicken fish no other meat )there is no way I can eat the big portions sizes to get 1600 calories a day that’s what my app says I need and I don’t want to under eat am I eating to much? And should I stop calorie counting?

[@mimirobin]

generally, 1600 calories is very very little and unless you prioritise lean high protein food its very likely that your protein intake is rather low. maybe its an idea to stop tracking calories and just track the macros to make sure you're getting enough for your body :)

[@OnomaVelika]

50% of energy from protein, 60% from carbs and fat to fill in the gaps. What gaps 😅

[@nashscan]

I have too many gaps full of fat I need to get rid of 😂

[@albertheijnpindakaas]

Im obese so that means i need 155 grams of protein. How on earth am i gonna eat that without killing animals and eating way to many calories or cholesterol?

[@angelinakim8913]

The information that makes no sense and seems unatteinable for me is that 1.8g/kg for weight loss when already obese. For me that amount would mean 220 g of protein/day. They're just so much chicken, turkey or shrimp one can eat in a day... and even with shakes... that's a lot of shakes. Are recommendations different, non-existant or really that high even for obese individuals?

[@nathalieelsen7221]

Actually, there is some protein in almost everything, even vegetables. 220g is a big amount, yes. But it is possible. Maybe tracking for a week will help you so see how many protein you are actually eating, maybe increasing protein rich foods and then you can supplement with shakes. And if you come to 200g, that is also fine. Stressing out about macrosnis definetly worse than some gram lacking❤

[@suhasuliman9823]

It is meant to be 1.8 g/kg of IDEAL body weight which you can find out based on a calculator using age, gender, and height :)

[@eratoisyourmuse659]

Its 1.8g per POUND for your lean body mass.

[@kathryn_stinson]

Okay now make a video on how I’m supposed to eat 167 grams of protein a day for weight loss without my blood becoming made of protein shakes 😭😭😭

[@fanny.barrier]

Uff... I dont even know how to track that 😅 how do you know youre eating 1.2g of protein per kg of weight?

[@Alex-cw1ph]

Well, take your weight in kg and multiply it by 1.2g. Learn what foods in your diet have what amount of protein, and you'll get decently accurate at recognizing what's enough without having to track it

[@Veggiegurlly]

This is something I been wondering… but I really think practicing frugal lifestyle is more important than trying to chow down on 3 $20 salads every day of the week

[@katelynmccorkle9902]

What are you wondering? Lol salads don't cost $20 if you make it yourself...

[@Veggiegurlly]

I just think they’re not reasonable to feed a family. Some families spend hundreds of dollars per person per month to feed a family. My budget is about $3 per person per day in my household.

[@Diana-qp2rw]

Make your salads yourself, it’s not just cheaper, you also know exactly what’s in it and can accommodate the ingredients to your needs and likes. I love salads, so in summer I eat salad every day, in winter I often have a side salad. I can only recommend that.

[@therabbithat]

In most countries fruit and veg are the cheapest food and the only way to make a salad cost 20 dollars would be to put gold flakes in it. Not even seeds and nuts. If you showed someone a US grocery receipt and asked them to guess the climate of the country they would think from the prices it was frozen tundra

[@martinakristofova4237]

Anyways… was salad mentioned in this video or did i miss something?

[@lilymouse427]

the s h a d e to the banana lady

[@Kim-sg2vx]

I struggled to process this! Too much! Please slow down and break it down more!

[@eratoisyourmuse659]

You have a pause button, you know

[@AislingDonohoe]

As a dietitian, I’m always surprised when you recommend LMNT. It’s unnecessary for most, and not even a good electrolyte.

[@cristalleslie6311]

I was thinking the same thing

[@sarahboudreault7779]

If you’re eating mostly whole foods, doing intermittent fasting and/or exercising regularly it’s needed. But yeah for those who are eating a lot of processed junk, or not exercising much than they might not need it as they’re getting too much sodium. They’re probably not getting enough magnesium or potassium though. But LMNT is more for those eating less sodium, exercising and intermittent fasting.

[@pbholmen]

I think her reason for recommending it is summed up in “thank you LMNT for sponsoring this video”.

[@rebekahyoungers831]

thank you! I've been hearing ads for LMNT on podcasts recently and it's really puzzling. Most people are eating over the UL for sodium. If you feel like you want more sodium in your diet, why not eat something yummy like instant ramen to get those 1000 mg. I can see how endurance athletes might need to bump up their sodium, but I have a feeling that most of LMNT's client base are not endurance athletes.

[@AislingDonohoe]

I feel like I should clarify that I meant Abbey as a dietitian, not me, as when I read it now it looks like I’m saying that I’m a dietitian 😄

[@nunyabusiness756]

Why are your palms orangey yellow?

[@codename495]

Oddly, I won’t lose weight AT ALL if I go above 100g carbs a day. Calories haven’t been a big factor, protein either, but carbs… if I break that number more than a few times in a span of trying to drop weight I will stop like I hit a wall.

[@arielle3662]

it’s literally just water weight

[@sarahboudreault7779]

Our brains need fats even saturated fat isn’t that bad and I’m not a keto person. We need to stay away from trans fats and too many omega 6’s like canola (that’s right, canola oil is crap, expeller pressed is a little better), vegetable oils, sunflower oils, safflower oils, and all of those bad highly processed oils.

[@mtul86]

Humans have been eating saturated fat forever, and we never used to get all the food related diseases that have come about since seed oils. People really need to stop thinking saturated fat is bad for you! It's not!

[@andreaiooqk4967]

For God so loved the world that he gave his one and only Son, that who ever believes in him shall not perish but have eternal. John 3:16

[@wendywertz8828]

Way too many carbs ! Good grief !