Protein vs Fat
SamandaIndia
Posts: 1,577 Member
Assuming you are on low to very low carbs, what amount of fat vs protein do you eat ie 100g protein and 100g fat a day (% wise more fat calories than protein). Love to hear grams, percent or ratio. Given other threads I do wonder if my day to day fat grams being sometimes less than protein creates digestion issues. Intention is fat 65% for me and 25% protein so grams wise similar totals, but I would love to hear your version.
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Calories 1800
Carbohydrates 23 g 5 %
Fat 150 g 75 %
Protein 90 g 20 %
I seldom reach any of them.
or 
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I also targeted about 90g protein (about 1g per kg of body weight) and found it hard to reach unless I made a conscious effort.
No target for fat. Just whatever I needed to feel full.
I usually eat around 2000 kcal/d, so 90g protein = 360, 100g carb = 400, that leaves about 1240 kcals or 137g of fat.0 -
1400 cal
75% fat = 117 g I make an effort to get at least 100g every day the more the better
Protein 20% = 70g I try my best not to go over 60g a day....
I slow down in loss if I get to much protein.0 -
I eat satisfying amounts of my favorite LCHF meals (satisfying just depends on how hungry I am) and pretty much let my macros fall where they may. My carbs are usually 30-50g total, fat 80-130g and protein 60-120g. I don't try to hit any sort of specific target or eat a certain ratio. As long as I'm eating primarily whole foods and limiting my carbs I'm good.0
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I really struggle keeping my protein under my fat grams. I have a scoop of protein powder and 30g gelatin every day which bumps the protein up significantly, but these 2 things I don't want to give up. Then there's meat... Which always packs a high protein punch, I have to shop around for fattier cuts and lay off the chicken breast. My macros are set at 25/55/20 c/f/p But I go over the fat and protein every day.0
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I go between 1400 and 1750 calories. (1400 Monday thru Thursday and 1750 Friday, Saturday and Sunday). I have my macros set at 20% Carbs, 20% Protein and 60% Fat. However, I am not a stickler for the numbers. If my carbs are lower than 20%, I bump up my fat and/or protein. As far as fat and protein, I just go with whatever my body tells me it wants (based on my mood and what looks good and tasty), most the time it wants fat....usually in the form of cheese. LOL0
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1800 calories (mfp changed it to this, I am happy at 1600, I know I can change it! I've just been lazy since I don't log anymore, lol!)
20gm carbs
70gm protein
90gm fat (I don't usually get this high anymore though)
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I have the same macros as you; 10% C (though I really care more about net carbs than total so sometimes my carbs are a higher % but net carbs are lower), 65% F, 25% P. They are close but the longer I've been on this WOE, the more I find my fat being 100+ gm/day while my protein can be anywhere from 60-90 gm. I've been on 1350 cals/day but just bumped it yesterday to 1400 as I'm moving toward maintenance/recomp.0
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I'm 5'4", 136 lbs and 40 years old.
My goals are
1300 calories
5% carbs 16g
20% protein 65g
75% fat 108g
I actually want a 20g carb goal but that's what 5% comes out too and I think 10% is too much. So I usually end up closer to 20-25 on carbs and less on either fat or protein.. Or both.0 -
Also, now that I'm strength training more, I really want to try harder to hit 90-95 gm of protein a day (about 1 gm per lb of LBM for me).0
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Calories: usually between 1380 - 1450
Fat: 80% (usually around 120g/day)
Carbs: 10% (usually in the 8-12% range with some days as low as 5%)
Protein: 10% (usually in the 8-13% range; I tend to like a minimum of between 40-45g protein/day but not much more than that at this point)0 -
I shoot for under 1275 calories, 5-10% carbs, 25-30% protein, 60-65% fat. I'm falling in those ranges quite easily with what I like to eat and it's working well for my goals.0
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1460 calories
50 g carbs
100 g fat
90 g protein
5'2" and 135-140 pounds.
Unlike some (most?) people I stop losing and get incredibly tired if I don't hit that protein #. I'm also working on building some muscle so it helps me not get so sore. If my protein is higher than my fat I don't sweat it unless I'm hungry for no reason, then I know I need the fat more that day.0 -
I'm 5'8" and weigh about 150lbs but I'd be happy to see it fall to 140lb.
My caloric goal is 1400 something but I am usually closer to 1800 lately.
Carbs 5% or 18g
Fat 75% or 118g
Protein 20% or 71g
I tend to be lower on protein and fats go up. I only try to hit my protein when I am working out hard ( not lately LOL). If my protein goes up too much my BG is affected and I seem to be eating more.0 -
Where you start and where you're going matters.
Start 350+ morbidly obese 6' male. Long ways to go, but we can do this.
Disclaimer - my situation is unique, as is yours. Different health conditions, body types, even goals dictate a different approach. Here is what's working for me.
Initially focus is on 20 grams total carbs, weight melts off 1st 6 months.
7 months in, things slow down in a linear progression. That is "normal", but not acceptable for my health and journey.
So, refocus and retool - Here is what I focus on rather than macro % now
#1 Carbs low - 20-30 total or less, as always. (Fat doesn't put you in ketosis, restricting carbs does.)
#2 Protein higher than fat. Here's why - my goal is to have my body burn it's own fat. If my fat calories are too high, my body uses what I eat FIRST. I'm still high fat, just that a bunch of it comes from my body not my plate. I am FAR from maintenence! When I get there dietary fat will greatly increase.
#3 Protein range of 90 to 180 grams, usually in the middle. What you read will give you a protein range for your sex and height. By the way, this range will remain constant through all phases of the journey, from weight loss to maintenance. This is ADEQUATE protein, NOT high protein. Find YOUR recommended range, per sex, height and lifestyle.
#4 Fat at least 80 grams. Less is NOT good! Too much more slows your weight loss.
With that plan ketosis is ramping and weight loss is resuming, especially that stubborn visceral fat.
Oh, and calories take care of themselves when you do your ratios in grams of the macro nutrient. Percentages change over time as you move from weight loss to maintenance, finally landing around 5 to 10% carbs, 70 to 80% fat, and the balance protein. In weight loss you're still high fat, just more of it coming from your body not your plate.
Don't eat maintenance and expect to lose weight at a high rate after the first 6 months or so. Early on it doesn't matter down the road you WILL stall if you don't adjust.
Until I figured this out my fat calories were way too high for the weight loss that I desperately need. I can physically feel the difference.
Binge research, and good luck!0 -
@nicintime and others, thanks so much for sharing. Interesting and very valuable!0
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200 pounds. Goal of 188.
I eat 200 grams of protein - 800 calories
Low carb is 80 or less a day - 320 calories
I try to keep at 1900 or less per day so that leaves me around 800 calories for fat with moderate adjustments for a significant amount of calorie burn.
Weight loss is slow. But I'm ok with that.0 -
#3 ..... protein range for your sex and height. By the way, this range will remain constant through all phases of the journey, from weight loss to maintenance. This is ADEQUATE protein, NOT high protein. Find YOUR recommended range, per sex, height and lifestyle.
When I tried to research this I found various ways of figuring average protein needed ... from 47g for any adult woman to a % of weight (which would obviously vary as you lose weight) . Could you suggest a site that is more definitive?
Also ... could you explain why your protein intake should be higher than your fat intake. I understand about eating TOO MUCH fat so the body can utilize the stored fat but what has that to do with the protein intake? TIA
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I'm 5'4", 45 yo, and 160 lbs (ugh!).
1500 cal
80% fat - 107g
15% protein - 67g
5% carb - 13g
I am 25 days on Keto and not seeing any loses, so I keep moving my targets around to see what works. Carbs I usually do ok on. I struggle with fat to protein ratio. I usually end up with too much protein. I've been thinking on this for a few days and while I was adding butter to my boneless pork loin an idea occurred to me--buy the fattier meats. I have been shopping for years, accustomed to another WOE, buying the trimmed pork loins and skinless chickens breasts. Cheaper cuts of meat seems like an easy answer,right? Save $$ and lose some weight!! I will let you know!
Something else, just my rambling on...I think 160 lb is a place where my body is comfortable and it might be hard to break through. After I turned 40 and had given up the nasty cigarettes, I gained 20 (putting me at 140-45). Then I adopted a Ben & Jerry habit to help me through my youngest child's teenager stuff (another 20 lbs). So, I've been at 160 for about a year now and I am no longer OK with it.
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@Christine_72 how do you eat the gelatin?0
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macchiatto wrote: »@Christine_72 how do you eat the gelatin?
I mix it into my smoothie and also add a a TBS to my bullet proof hot chocolate at night, it makes it extra creamy. You can add it to pretty much anything, it has no taste or smell.
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Fat 75-80%
Protein 15-20%
Carbs 0-5%
Exercise days I sometimes go a bit higher on protein and lower on carbs. Works great!
I also intermittent fast 7 days a week, however I've read that doesn't sit too well with some women due to wrecking havoc on the hormones. I eat from 2pm to 7pm and consume only water, electrolytes and black coffee. Since starting it's been roughly 3 months and 3 weeks and I've dropped 41 pounds to 173.0 -
I aim to get between 1 and 1.5 grams of protein per kg of my body weight, to stay under 50 grams net carbs per day, and to fill in the rest of my calories with fat. In practice, I've been staying closer to 20-30 grams of carbs net, and I like it that way.0
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Christine_72 wrote: »macchiatto wrote: »@Christine_72 how do you eat the gelatin?
I mix it into my smoothie and also add a a TBS to my bullet proof hot chocolate at night, it makes it extra creamy. You can add it to pretty much anything, it has no taste or smell.
That's a clever way to get protein! I just got some soy protein powder, in an effort to reduce my dependence on dairy products and meat.0 -
lithezebra wrote: »Christine_72 wrote: »macchiatto wrote: »@Christine_72 how do you eat the gelatin?
I mix it into my smoothie and also add a a TBS to my bullet proof hot chocolate at night, it makes it extra creamy. You can add it to pretty much anything, it has no taste or smell.
That's a clever way to get protein! I just got some soy protein powder, in an effort to reduce my dependence on dairy products and meat.
It has so many other benefits too.
Better sleep
More energy
skin has cleared up
hair is stronger and shinier
Fills you up
And apparantly it helps with loose skin too.
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