Hitting calories or hitting protein?

Kimblesnbits13

Curious, which would you do? Go over by, let's say 200 cals to get more protein or not bother hitting protein numbers and just stick to being under calories? (Trying to lose fat but maintain muscle)

SCoil123

I would focus on calories first macros second

seska422

You could log before you eat so that you can more easily plan out your protein and hit your goal before you run out of calories.

SusanMFindlay

How far under is your protein? You could pick up 20 grams for only about 80 calories from tuna. For most people, occasionally going over by 80 calories is not a big deal.

That said, being slightly under on protein on occasion isn't a big deal either. We're in it for the long haul and the overall averages are what matter - not a single day.

PAV8888

It is a relative answer that depends on current degree of overweightness, target deficit, protein amount target, and amount of exercise performed.

If I just had a kick *kitten* exercise day, my deficit was 1000 Cal a day, my protein target 100g, and i wasn't super overweight... I would give protein a much much higher priority than if I had been sedentary at a 250 Cal deficit with a protein target of 200g while being at the top end of the overweight range....'

Deficit will determine your weight loss. Protein might help mitigate some lean mass losses.

trigden1991

Calories > Macros > All else

Weight loss/gain is created by your energy balance (CICO). Macro balance helps satiety and muscle retention.

RoxieDawn

Think of it this way, if you go over 200 calories to meet protein needs you have cut into your deficit to lose weight.. Meet the protein goal that suits your weight loss goals to minimize muscle loss while eating in a calorie deficit and training needs.. Otherwise your calories (calorie deficit) is your focal point.

Seffell

Depends how big your deficit is. Mine is around 150 so going 200 over won't do me good.

Lounmoun

Calories.
I prelog my food to make sure I get enough protein but if I'm going to be 5 g below the goal I don't worry about it.

sarahkw04

Depends on a lot of things, including your personal goals. I'm almost at my goal weight, and I lift heavy, so I focus on the protein macro like its my job. It's working for me. But, if I were 20lbs heavier, I'd focus on calories, for example.

trigden1991

sarahkw04 wrote: »

Depends on a lot of things, including your personal goals. I'm almost at my goal weight, and I lift heavy, so I focus on the protein macro like its my job. It's working for me. But, if I were 20lbs heavier, I'd focus on calories, for example.

I would argue that this should be the opposite way round. As you get nearer to your goal weight, you need to be more accurate and consistent with calories as the margin for error is much less with a small deficit.

But if it works for you, keep at it!

OhMsDiva

I had this struggle myself. I would add an extra greek yogurt or such at night just to hit my protein goal. I am usually within 10 grams of my protein at the end of each day. Recently I have decided that if I am not hungry I am not going to eat more just to get more protein in. I do try to make sure I get in a lot of protein throughout the day.

lemurcat12

Calories, but I'd figure out why I was low and fix the issue going forward. An occasional low protein day is no big deal, though.

SezxyStef

If your goal is weight loss calories...body comp protein.

both figure out what your priority is...

ryry_

My personal hierarchy

Meeting net calorie goal

Following resistance training schedule

Meeting protein goal

The protein goal is a nice to have, but i don't sweat it.