Way over with proteins

Flmommy1

So I adjusted my macros to primal settings and I entered my food for the day. It seems impossible to eat all my calories, stay within my carbs without going way over with my protein.

TriLifter

What are your total calories and goals for protein, carbs, and fat in grams?

MikeFlyMike

Way over on protein? wow, that is hard to do. depending on your activity .7 to 1g per lean body mass (or up to 1g of total body mass in lbs). I target 140-160g's a day.

strychnine7

I have that same problem with protein. I always see people posting questions about how they can increase their protein intake because they can't get enough. Totally the opposite of my problem... If it really is a problem, I guess. I can easily (EASILY) eat one-pound servings of any meat with EVERY meal. A heaping salad and a pound of steak is a favorite meal of mine and I still usually have to consciously tell myself not to eat more of both.

My satiety signals are all kinds of screwed up, or something...

Flmommy1

My protein goal is set at 25% so MFP calculated for my calorie needs 69 as my goal. Today I am at 149. I also can't figure out how to reach my fat goal without exceeding my calories or carbs. The only thing I can think of is using more oils but that seems like a waste to me as I would rather EAT real food. If someone with a good diary would friend me that would be great or if they have an open diary. Thanks

shar140

If 69g protein is 25% of your calories, then you're only set to 1104 calories?? That's why you can't stay in your calorie goal, it's too low.

Feel free to look at my diary, it's open. but I aim for a min 100g protein/day and usually exceed it, which is fine by me. But my macros are set up something weird...I focus more on min 100g protein, and max 100g carb (which I've been going over, oops) and the rest of my cals fill out with fat.

Other sources of fat to eat that aren't oils: nuts, nut butters (coconut butter, too!), avocados, olives, fattier cuts of meat, bacon, butter/ghee, cheese (if you do dairy).

Akimajuktuq

My answer to everything: eat more healthy fat. Fatty grass fed or wild animals, coconut oil, nuts, avocados, ghee, full fat dairy (if you be primal).... and no, not refined vegetable oils.

I have to work to keep the protein down as well (I eat VERY low carb) so I just add more yummy fat. To everything. There's a bonus to that as well, besides awesome health, the high calories cause me to eat less and saves me money.

Have you tried baconniase? Even better when it's made from uncured pork (which I don't have access to...yet). That stuff tastes good on EVERYTHING.

monkeydharma

My protein goal is set at 25% so MFP calculated for my calorie needs 69 as my goal. Today I am at 149. I also can't figure out how to reach my fat goal without exceeding my calories or carbs. The only thing I can think of is using more oils but that seems like a waste to me as I would rather EAT real food. If someone with a good diary would friend me that would be great or if they have an open diary. Thanks

I don't worry about going over or under on fat or protein.

The only macro you need to worry about is carbs and sugars. Set that to an appropriate setting (according to Mark Sisson, 50-100g if you are dieting, under 50g if you are shooting for ketogenesis), and make sure the carbs are coming from plants - not grains, starches or sugars.

The rest of your calories will be some combination of fat/protein. If you don't have enough energy, then increase your fat intake over protein; otherwise, it's not much to worry about.

neweuquol

Pistachios will get your fat intake way up. I can get a 36 oz. jug of shelled Pistachios for less than $30.00. 2 oz. of those will give you 316 calories and 25 grams of fat. 2 oz is about 45 kernels.

Dragonwolf

My protein goal is set at 25% so MFP calculated for my calorie needs 69 as my goal. Today I am at 149. I also can't figure out how to reach my fat goal without exceeding my calories or carbs. The only thing I can think of is using more oils but that seems like a waste to me as I would rather EAT real food. If someone with a good diary would friend me that would be great or if they have an open diary. Thanks

Coconut oil is real food. It's chock full of one of the most awesome saturated fats on the planet (and it's the only source of it besides mother's milk).

That said, it's entirely possible to reach your macro goals and stay within your calorie budget - the numbers are based on the allotted calories, after all! I recommend re-calculating your goals.

If your ticker reflects the amount needed to reach your ideal weight (ie - you're 12lbs away from your healthy weight), then you'll be best off with a half-pound a week deficit (or even going maintenance and focus on body recomposition). Any more than that will likely be counterproductive. Then, customize your macros so that your carbs are under 100g, and your protein is between .7 and 1g per pound of your weight (more if you're more active, especially with strength training, less if you're not as active). Fat will take up the rest, and yes, it's likely to be around 60%, and may even push 100g, depending on how many calories you have.

Then, stock up on coconut oil and butter/ghee for cooking, olive oil for salads, salad fixings, nuts, fatty cuts of grass-fed, (truly) free range, or wild animals (or lean cuts of conventionally-raised animals and add coconut oil when cooking), nut butters, and full-fat (raw, if you can get your hands on it) dairy products (if you're primal). And bacon. Don't forget the bacon.

Flmommy1

Coconut oil, pistachios are great suggestions thanks. For religious reasons don't eat bacon but thanks for other suggestions.

shar140

Coconut oil, pistachios are great suggestions thanks. For religious reasons don't eat bacon but thanks for other suggestions.

macadamia nuts, too, if you can find them!