Carb-Fat-Protein %'s and tracking

[gimmeshelter]

Good Day.

I would love to know (If you are tracking) your carb-fat-protein %'s. When I track, I use MyFitnessPal and my current %'s are the following

50% - Carb

30%- Fat

20% - Protein ( try to get 1g per lb of goal weight ) -- difficult !

I am not on R@ta yet still researching you know what.

Do I need to adjust or does my %'s look reasonable?

Lastly, generally, how many cals per day under is everyone shooting for? I realize this will vary.

Thanks !!

 

[woundcarping]

I have daily minimum macro levels and maximum calorie level, much beyond that I don’t stress it.

While traveling protein tends to drop, I also don’t stress that, to the point of unless it’s easy I don’t track while traveling.

Daily targets matter less than longer period averages.

Deficits are hard to calculate with the variability and errors in intake tracking, exercise and NEAT expenditures. The weekly weight and 7 day SMA weight/trend tells the tale, along with Dexa scans

 

[Elgordoboy]

How much is your goal weight? Mine is 200lbs so if I’m doing 1 gram of protein per pound and aiming for 200g of protein that means 800 calories. In your ratios that would give me another 1200 calories in fat and 2000 calories in carbs. I would then be eating 4000 calories and I would be bulking up muscle and fat not losing weight. The ratio I use for weight loss is in calories - 40% protein, 40% carbs, and 20% fat. Protein has 4 calories per gram, carbs have 4 calories per gram, and fat has 9 calories per gram. This basically put me at 800 calories from protein, 800 calories from carbs, and 400 from fat. So 200g protein, 200g carbs, and 45g of fat more or less. In practical reality I only hit about 150g of protein on average and carbs are likely around the 200g and fat is a bit more. Still below 2000 calories most days.

 

[itsmenotyou]

Good Day.

I would love to know (If you are tracking) your carb-fat-protein %'s. When I track, I use MyFitnessPal and my current %'s are the following

50% - Carb

30%- Fat

20% - Protein ( try to get 1g per lb of goal weight ) -- difficult !

I am not on R@ta yet still researching you know what.

Do I need to adjust or does my %'s look reasonable?

Lastly, generally, how many cals per day under is everyone shooting for? I realize this will vary.

Thanks !!

I find it so hard to reach the protein goal too...

 

[lessthanhalf]

I inputted my daily dietary intake into chatgpt and got it to analyse the calorie/carb/protein/fat/fodmap/fibre content. Given I am trying to keep what I eat mostly the same most days to prevent gut problems , it is probably fairly accurate.

40-50% protein mostly 50%

10-20% fat about 15%

30-40% carb 35%

The super high protein intake was about not feeling too starving hungry all of the time while getting from 145 kg to 75 kg before GLP's were something I could access, and kept it going as it was working as even 15mg tirz plus 5 of reta plus 0.5 of cagrilintide does not totally convince my body it is not about to die in the immediate future unless I eat a lot more food. Protein is filling.