Macros help

makayla_s13

I can never get enough protein in my macros every day. I always have about 40 grams left. I'm on 40% carbs and protein and 20% fat. Can anyone give me tips on how to complete my protein for the day with out going over on fat!?

seska422

You are having trouble hitting your protein goal because you've chosen to set it so high. Why not cut down your protein percentage instead? Anything more than 0.8 grams of protein per pound of your goal weight is overkill.

You might shift some of that over to fat. 20% sounds low depending upon your overall calorie intake. Eating fat won't make you fat in a calorie deficit and you need to consume enough fat for your hormones to function properly.

Sunna_W

IMO your carbs are too high and your fat too low. Try setting your carbs to 20%; and both your fat and protein to 40%.

Easy protein sources are whole milk fat Greek yogurt, hard boiled eggs, protein powder (I use 2 of 3 hemp, egg white, whey), Soba - buckwheat Japanese-style noodles, peanut butter, chicken breast, ground beef, salmon, sardines, lentils, quinoa, tuna fish, beans, cheese, cottage cheese. Many of these are "two - fers" you get both fat and protein.

Rammer123

How much protein are you having on a daily basis?

What is your heigh/weight?

Are you weight training or doing cardio or both?

Are you in a calorie deficit, maintenance or surplus?

meganw2020

I struggle with this too, but my body responds well to a higher protein diet. I have a protein shake for breakfast, this is an easy way to get at least 20 grams of protein quick. Then I have to make sure I have plenty of protein in my lunch, dinner and snacks to get to 100 grams daily. Planning ahead is key.

You also have to remember that not all fat is bad fat, many things like avocados, nuts and cold water fish are high in mono or poly unsaturated fats and those are good for your body. I also agree with others that you might want to adjust your macros - I am on 40 carbs, 30 fat and 30 protein and have had good success with this balance in the past.

cnchatte

Greek yogurt, cottage cheese, lean meats, protein shake, quest bars...my new goal is 175 so I feel ya!