wonder about fat vs protein calories

ingraha

Often I am within my calories but I have too many calories in fat and not enough in protein if I look at the totals. I wonder if over the long run this is unhealthy and I need to try to balance better? Will it make it harder to lower my BMI? Anyone else wondering about this?

BarackMeLikeAHurricane

As long as you eat enough protein (ideally 1g per pound of lean body mass but 1g per kg of body weight is acceptable) being over on fat is fine. Fats and protein should be viewed as minimum values so it's fine to go over. Carbs are unnecessary so you don't have to worry about eating enough. Some people do low carb, some people find their exercise suffers if they keep carbs too low, do what works for you.

What's important about fats is the ratio of saturated vs. monounsaturated vs. polyunsaturated fats. Saturated fat has been demonized in the past but some is necessary. Half of your cells membranes are made up of by saturated fats. Saturated fats are easy to get in your diet so try to focus on incorporating more essential fatty acids into your diet. Oily fish and flax seeds are a great source of omega 3 EFA's. You can take a fish oil or flax oil supplement if you have trouble getting it from your diet. Omega 6's are very easy to get into your diet so there's not need to supplement it. Most people eat too many omega 6's and too little omega 3's so to maintain a good ratio you shouldn't supplement your omega 6 intake.

For information of setting your macro target, go here: http://www.myfitnesspal.com/topics/show/911011-calculating-calorie-macronutrient-needs?page=1#posts-13821336

mrsriisky

As long as you eat enough protein (ideally 1g per pound of lean body mass but 1g per kg of body weight is acceptable) being over on fat is fine
For information of setting your macro target, go here: http://www.myfitnesspal.com/topics/show/911011-calculating-calorie-macronutrient-needs?page=1#posts-13821336

So, if I weigh 129, I should be taking in 129 grams of protein? Or is it lower because that is my total weight?

BarackMeLikeAHurricane

As long as you eat enough protein (ideally 1g per pound of lean body mass but 1g per kg of body weight is acceptable) being over on fat is fine
For information of setting your macro target, go here: http://www.myfitnesspal.com/topics/show/911011-calculating-calorie-macronutrient-needs?page=1#posts-13821336

So, if I weigh 129, I should be taking in 129 grams of protein? Or is it lower because that is my total weight?

Total weight - fat mass = lean body mass.

Example: 200lb man with 25% body fat.
Total weight = 200lbs
25% of 200 = 50lbs
200lbs - 50lbs = 150lbs lean body mass
Example man should eat 150g protein.

ingraha

complicated. goodness. A very experienced and knowledgealble person on mfp set it up for me. According to my dailies my protein goal is 111. I seem to average only 80-85.