How much protein, carbs and fats should I be eating?

kmaf2018

Hi All

So I really want to lose fat, I currently weight 76.1kg's. I've been a gym goer for about two years but tended to do more classes than actually weight training. Before Xmas (around Sept), I got interested in weights, have done and still doing lots of reading, watching videos etc and in December I got myself a PT for 8x sessions where I learnt some new things again.

My PT sessions went really well but due to cost I couldn't afford this long term and my intentions were to go it alone for a few months with the routines I did with my PT then pay for some more sessions to learn new things so it kept the cost down but built up my knowledge some more and learn new workouts.

I also really need to sort out my eating too, in the past its not been 100% bad but I could definitely do better...I find a higher protein, high fat and lower carbs works for me. I feel fuller for longer, I feel satisfied, I don't get the ravenous feeling and it keeps me under my calorie goal which I have set at 1500 per day but I want to work it out properly so I know I'm roughly hitting my goals for what I want to achieve or also for the workouts I do....

Like Tues I had 134g protein, 97g carbs and 48g fats, yesterday was 113g protein, 74g carbs, 66g fats but I felt good all day, no tiredness, no cravings....I was given goals of 45% protein (169g), 35% carbs (131g) and 20% fats (33g) by someone but I feel this is not right for me...

Can someone help me work this out or point me in the right direction?

Thank You.

trigden1991

If you like lower carbs then aim for higher protein whilst getting at least the minimum amount of fats;

Protein = 0.6-0.8g/lb bodyweight
Fat = 0.4g/lb bodyweight
Carbs = remainder

kmaf2018

If Ive worked it out right does that mean based on 168lbs (my weight) I'd have 100g protein, 67g fat and the rest carbs?? Sorry to sound thick!

jemhh

KMAF00 wrote: »

If Ive worked it out right does that mean based on 168lbs (my weight) I'd have 100g protein, 67g fat and the rest carbs?? Sorry to sound thick!

I treat protein and fat goals as minimums, meaning that the remaining calories can come from carbs or more fat or more protein. But other than that, you are on the right track. You just have to experiment with how many carbs vs more of the other macros you want. That is very individual.

trigden1991

KMAF00 wrote: »

If Ive worked it out right does that mean based on 168lbs (my weight) I'd have 100g protein, 67g fat and the rest carbs?? Sorry to sound thick!

That sounds about right as a starting point for you. As @jemhh pointed out, macros are individual as everyone feels different on different things. Give those a go for a while and then assess how you feel and how you've progressed.

DevilsFan1

45% protein is pretty high. I aim for 1g protein per pound lean mass. In my case, that's 150g per day. After that I just aim to hit my calorie target for the day. I used to try 40-30-30, but it was too much of a hassle trying to make the numbers work. If I were you, I'd aim for 30% protein and then just aim for your caloric goal. Inevitably, you'll hit your fat target most of the time if you just cut out most sugars in your diet.