Weight loss and macros (aka how much protein?)

calvinschneck

jenwil1999 wrote: »

I'm here primarily for weight loss, but am trying to understand/balance my macros too. I realize I definitely do not eat enough protein, but the estimation on MFP seems really high.

Starting weight (3.5 weeks ago): 227
Current Weight : 212 lbs
Height: 5"4'
Activity level: Low
MFP goals: lose 1.5 lbs per week (2 lbs gave me 1200 cals and I can't manage that, but am still averaging 2 lbs per week on 1350 cals)

MFP suggests
Calories: 1350
Carbs: 169 g
Prot: 68 g
Fat: 45 g

Other factors: For now, I am NOT trying to exercise more. Just focusing on food, portions, and nutrition.

For the past few years, I've probably averaged less than 20 g of protein per day. I'm not vegetarian, but living abroad, meat was served in smaller portions and I just naturally cut back. While I know protein is in a lot of things, I was never intentional about getting it (never have liked beans and nuts) and really only ate meat (3-5 oz) once or twice a week.

For the past 3 weeks of logging, I've really tried to get my protein up and fat down. I struggled for the first week just to get my protein higher than my fat. Now I'm happy if I can get protein over 50 g, and keep fat under 50 g. I know that may not be perfect, but it's a lot better than I was doing. So my question is, what should I realistically be aiming for? Do I really need 68 g of protein? I hear some people on here talk about trying to get 100 g. I know there are calculations, but they seem to depend on ideal weight. But it also seems to be related to how much you're working out and the goal of muscle building.

Finally, since my top priority is weight loss, the only goal I'm absolutely hitting every day is calories. Protein is my second and I usually hit the goal of 50+ g. But if it slips I don't worry about it, as long as the calories are right. Fat is my third goal, and it slips pretty often (1-2 times per week I exceed 50 g). Are these the right goals for me now? I'm not going to budge on calories as number one, but if I can only have one other goal, should it be protein or fat or carbs? Should it be a maximum or minimum?

Ps - I don't know if it's relevant, but....

Goal weight is undecided. Just focusing on getting under 200 lbs, then probably set another goal. Honestly be happy with staying under 150, but ideal weight is probably around 130.

Any and all help appreciated. Thanks!

calvinschneck

I prefer doing 40% carbs 40% protein and 20% fats

tarothelp

Hi op a trainer showed me.

jenwil1999

calvinschneck wrote: »

I prefer doing 40% carbs 40% protein and 20% fats

tarothelp wrote: »

Hi op a trainer showed me.

Thanks!!

gnheller

Gold Standard Whey protein contains 24 grams of protein and contains 120 calories. I make a smoothie with this on exercise days. Gold Standard is ranked one of the best protein powders and it tastes great.