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    Is it more important to reach your protein goal or stay below your fat goal?

    Posts: 9 Member
    edited November 2024 in Food and Nutrition
    If I still need to eat 60 more grams of protein but am already 9 grams over my fat, what's more important?

    Thanks!

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    Replies

    • Posts: 317 Member
      staying at your calorie limit is the most important overall, as long as you hit min fat requirements for body and brain function then your OK
    • Posts: 9 Member
      I thought fat, protein and carb limits were most important and that's the whole point of keeping track? Because really I could eat 1500 calories of cupcakes and that's it for the day. I reached my calorie limit but didn't get enough of anything else at all.
    • Posts: 112 Member
      What is more important depends entirely on what your goal is. It's really hard to comment without knowing what your intake is, what your goals are etc. It is true that you need to have a diverse range of macro and micronutrients, but it's really hard to give advice with very little information to go on.
    • Posts: 11
      I agree with savvyfantastic.
    • Posts: 9 Member
      I'm trying to lose weight and have my goals set as 2 pounds a week. 1527 calories a day, 30% protein, 30% fat, 40% carbs. I usually workout and burn 500-700 calories a day so adjust food accordingly.

      I notice that I never eat enough protein but always eat too much fat. So I'm wondering is it more important to keep up with protein intake or stay under fat.
    • Posts: 9 Member
      I should add not just losing weight. Losing a few pounds but also get fit / gain muscle.
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    • Posts: 15,573 Member
      Well...there's kind of a lot to address here. For weight loss, it's about calories first. So you need to hit your deficit, and be careful of those exercise calories burned/eating them back because they seem like high estimates.

      You won't build muscle in a calorie deficit, but you can maintain what you have (rather than losing it along with fat), by strength training and eating an appropriate amount of protein. So I'd say once you have your calories figured out, watch your protein first. I think you should be getting 1 gram per pound of lean body mass or .5 grams per pound of body weight. But I always screw those up-someone correct me if I'm wrong. (for an example, I weigh 138 and I eat anywhere from 110 grams to 140 grams on a high day).
    • Posts: 15,573 Member
      MrM27 wrote: »
      show previous quotes
      Those are completely separate goals.

      This. Also am I correct on those grams of protein? I always hear different things.
    • Posts: 9 Member
      edited February 2015
      MrM27 wrote: »
      show previous quotes
      Those are completely separate goals.

      Lose fat? I'm not sure how to word it sorry if it didn't make sense. Maybe I should just say stop looking like a muffin.
    • Posts: 15,573 Member
      enkenny wrote: »
      show previous quotes

      Lose fat? I'm not sure how to word it sorry if it didn't make sense. Make I should just say stop looking like a muffin.

      Losing fat and gaining muscle. Two separate goals.
    • Posts: 9 Member
      arditarose wrote: »
      Well...there's kind of a lot to address here. For weight loss, it's about calories first. So you need to hit your deficit, and be careful of those exercise calories burned/eating them back because they seem like high estimates.

      You won't build muscle in a calorie deficit, but you can maintain what you have (rather than losing it along with fat), by strength training and eating an appropriate amount of protein. So I'd say once you have your calories figured out, watch your protein first. I think you should be getting 1 gram per pound of lean body mass or .5 grams per pound of body weight. But I always screw those up-someone correct me if I'm wrong. (for an example, I weigh 138 and I eat anywhere from 110 grams to 140 grams on a high day).

      Thanks for the info!
    • Unknown
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    • Posts: 15,573 Member
      MrM27 wrote: »
      show previous quotes

      Are you asking me or the OP a question?
      show previous quotes

      If you want to lose fat then eat at a caloric dedicit, get in adequate nutrition and lift heavy. You can lose fat and attempt to preserve as much muscle as you can.

      To achieve both simultaneously you're looking at a recomp and the chances of you achieving that now, from the start, with no experience are slim to none.

      Sorry, I was asking you.
    • Posts: 321 Member
      Depends on how tight you set your protein goal. If you are going g/lb you can hit .62 g/lb and that is sufficient based on a recent medical study so in that case I'd stay within your fat goal.
    • Posts: 3,574 Member
      Ugh..according to that I need 143 g of protein per day, and it's hard enough for me to get even 90. :(
    • Posts: 9 Member
      MrM27 wrote: »
      show previous quotes

      Are you asking me or the OP a question?
      show previous quotes

      If you want to lose fat then eat at a caloric dedicit, get in adequate nutrition and lift heavy. You can lose fat and attempt to preserve as much muscle as you can.

      To achieve both simultaneously you're looking at a recomp and the chances of you achieving that now, from the start, with no experience are slim to none.

      Thanks for clarifying.
    • Posts: 9 Member
      foursirius wrote: »
      Depends on how tight you set your protein goal. If you are going g/lb you can hit .62 g/lb and that is sufficient based on a recent medical study so in that case I'd stay within your fat goal.

      Do you happen to remember what the study was called or who it was by? Thanks!
    • Posts: 313 Member
      For me, I limit my carbs and sugars and get as much protein as I can. I add in good fats as much as possible to help hit the calories I need.
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    • Posts: 15,573 Member
      MrM27 wrote: »
      show previous quotes
      1 lb of lbm as you recommended will generally get you within the vicinity of .6-.87g per lb of bodyweight which is good enough. So both answers would be correct.

      If you weigh 138 lbs, .87g would put you at 120 which is sufficient. If you were in the 20-25% bf range you are looking at 104-111g if you went by 1g per lb of lbm. The numbers aren't to far off. In leaner individuals you could see recommendations that are a but higher but many here don't really need to worry about all that.

      Ah okay, thank you.
    • Unknown
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      edited February 2015
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    • Posts: 9 Member
      Awesome, thanks!
    This discussion has been closed.

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