Maintenance Macros – The Data

In my last post I looked at the question of whether eating protein one day causes weight gain the next day (“Protein Makes Me Gain Weight The Next Day”).  Turned out protein didn’t make me gain weight all the way up to past 1 grams per pound of body weight.

This post looks at the maintenance macros I got from Ted Naiman’s website as described here (Maintenance Macros – Dr Ted Naiman). I have 150 days of Cronometer data and looked at the Protein to Non-Protein Energy ratio vs day-to-day weight gain.

Ted’s method sets the grams of protein starts to your body weight in lbs. Use the same number of grams of non-protein (carbs and fat) to maintain your weight. For me, that’s 170g of protein, 150g of fat, and 20g of carbs. With this method there’s no need to convert the number of grams to calories.

What does my own data show for Protein to non-protein ratio vs day-to-day ratio?

Here’s what I find interesting in the data:

  1. The vertical axis is weight change day-to-day. The zero line means that I did not change weight the next day.
  2. The day-to-day variance is pretty big.
  3. The horizontal axis is the ratio of Protein to Non-Protein grams. Most of my numbers were 1.0 or greater since I was trying to cut weight most of the time. That means I had more grams of protein than grams of fat+carbs.
  4. This graph looks at trendlines to generalize out the large day-to-day variances.
  5. The trendline is a 3rd order polynomial.
  6. There are only a couple of data points above a ratio of 2.0 to base the swing up after 2.25 on. It may not be a real swing.
  7. The best ratio for me to have the most loss the next day is around 1.75 grams of protein to grams of fat+carbs. Since I tend to hit my body weight or more in protein that would mean that I am eating relatively low fat on those days.
  8. There is a near zero crossing around 0.8:1 (which is more fat than protein). Ted’s numbers indicate the zero cross is around 1:1 which isn’t too far off from my numbers.
  9. Below the 0.8 I have a tendency to increase in weight.

All of this matches Ted’s concept. Here is Ted Naiman’s infographic:

Ted’s numbers for maintenance are pretty close to my actual measurements. I may have to eat a bit more fat to get to my goals of maintenance – which fits my experiences in the past month or so.


Author: Doug

I'm an Engineer who is also a science geek. I was pre-diabetic in 1996 and became a diabetic in 2003. I decided to figure out how to hack my diabetes and in 2016 found the ketogetic diet which reversed my diabetes.

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