Macros nutrition
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cwsweetpea28
Posts: 25 Member
I cannot hit none these goals so I must not be eating right
0
Replies
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Look at the big picture. There is no one right way to do it.
Once you hit at least enough protein and fat, the rest is up to what works for you personally.
ETA: At least enough, according to government recommendations, is 46 grams of protein and 30 grams of fat per day for non-pregnant, non-lactating women.0 -
Can you be more specific? What numbers aren't you hitting? Are you using the MFP default goals or did you customize your goals to follow a specific diet?0
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Maybe look at your ratios and tweak them?
What specific one are you struggling with hitting? I find if I focus on that and plan it first into my day - I’m more successful0 -
Look at the big picture. There is no one right way to do it.
Once you hit at least enough protein and fat, the rest is up to what works for you personally.
ETA: At least enough, according to government recommendations, is 46 grams of protein and 30 grams of fat per day for non-pregnant, non-lactating women OF AVERAGE HEIGHT AND HEALTHY WEIGHT.
FIFY. The protein recommendation is based on weight, and that specific number is based on an average height woman of healthy weight.
I'm not sure where you're getting that number for fat, as there no AI (adequate intake or RDA (recommended daily allowance) has been set for total fat, for lack of adequate evidence. 20% to 35% of energy is the AMDR (acceptable macronutrient distribution range) for fat, based on heart disease risk on high carb, low fat diets and obesity risk on high-fat diets.
https://www.nap.edu/read/10490/chapter/10https://nap.edu/read/10490/chapter/100 -
Dietary Reference Intakes: Macronutrientslynn_glenmont wrote: »Look at the big picture. There is no one right way to do it.
Once you hit at least enough protein and fat, the rest is up to what works for you personally.
ETA: At least enough, according to government recommendations, is 46 grams of protein and 30 grams of fat per day for non-pregnant, non-lactating women OF AVERAGE HEIGHT AND HEALTHY WEIGHT.
FIFY. The protein recommendation is based on weight, and that specific number is based on an average height woman of healthy weight.
I'm not sure where you're getting that number for fat, as there no AI (adequate intake or RDA (recommended daily allowance) has been set for total fat, for lack of adequate evidence. 20% to 35% of energy is the AMDR (acceptable macronutrient distribution range) for fat, based on heart disease risk on high carb, low fat diets and obesity risk on high-fat diets.
https://www.nap.edu/read/10490/chapter/10https://nap.edu/read/10490/chapter/10
The protein RDA is 46 grams for non-pregnant, non-lactating women and does not have the exclusions you specified. It is calculated from weight but excess fat doesn't need to be provided with additional protein. Even the pregnancy goals use the pre-pregnancy weight. "RDAs and AIs may both be used as goals for individual intake."
I'm not saying that that's the optimal protein goal, but it is an adequate protein goal.
I did misread the chart pertaining to fat intake.0 -
Dietary Reference Intakes: Macronutrientslynn_glenmont wrote: »Look at the big picture. There is no one right way to do it.
Once you hit at least enough protein and fat, the rest is up to what works for you personally.
ETA: At least enough, according to government recommendations, is 46 grams of protein and 30 grams of fat per day for non-pregnant, non-lactating women OF AVERAGE HEIGHT AND HEALTHY WEIGHT.
FIFY. The protein recommendation is based on weight, and that specific number is based on an average height woman of healthy weight.
I'm not sure where you're getting that number for fat, as there no AI (adequate intake or RDA (recommended daily allowance) has been set for total fat, for lack of adequate evidence. 20% to 35% of energy is the AMDR (acceptable macronutrient distribution range) for fat, based on heart disease risk on high carb, low fat diets and obesity risk on high-fat diets.
https://www.nap.edu/read/10490/chapter/10https://nap.edu/read/10490/chapter/10
The protein RDA is 46 grams for non-pregnant, non-lactating women and does not have the exclusions you specified. It is calculated from weight but excess fat doesn't need to be provided with additional protein. Even the pregnancy goals use the pre-pregnancy weight. "RDAs and AIs may both be used as goals for individual intake."
I'm not saying that that's the optimal protein goal, but it is an adequate protein goal.
I did misread the chart pertaining to fat intake.
How can a specific number of grams both be calculated from weight and yet be bald for all non-pregnant, non-lactating women? Are you claiming all non-pregnant, non-lactating women weigh the same?
To get a specific number based on weight, they had to pick a specific weight.1 -
Not all women are the same but they give group ranges and they give an RDA of 46 grams of protein for all of the non-pregnant, non-lactating women group ranges from ages 14 to 70. "RDAs are set to meet the needs of almost all (97 to 98 percent) individuals in a group." 97-98% covers far more than just average height and healthy weight.lynn_glenmont wrote: »
How can a specific number of grams both be calculated from weight and yet be bald for all non-pregnant, non-lactating women? Are you claiming all non-pregnant, non-lactating women weigh the same?
Dietary Reference Intakes: Macronutrientslynn_glenmont wrote: »Look at the big picture. There is no one right way to do it.
Once you hit at least enough protein and fat, the rest is up to what works for you personally.
ETA: At least enough, according to government recommendations, is 46 grams of protein and 30 grams of fat per day for non-pregnant, non-lactating women OF AVERAGE HEIGHT AND HEALTHY WEIGHT.
FIFY. The protein recommendation is based on weight, and that specific number is based on an average height woman of healthy weight.
I'm not sure where you're getting that number for fat, as there no AI (adequate intake or RDA (recommended daily allowance) has been set for total fat, for lack of adequate evidence. 20% to 35% of energy is the AMDR (acceptable macronutrient distribution range) for fat, based on heart disease risk on high carb, low fat diets and obesity risk on high-fat diets.
https://www.nap.edu/read/10490/chapter/10https://nap.edu/read/10490/chapter/10
The protein RDA is 46 grams for non-pregnant, non-lactating women and does not have the exclusions you specified. It is calculated from weight but excess fat doesn't need to be provided with additional protein. Even the pregnancy goals use the pre-pregnancy weight. "RDAs and AIs may both be used as goals for individual intake."
I'm not saying that that's the optimal protein goal, but it is an adequate protein goal.
I did misread the chart pertaining to fat intake.
To get a specific number based on weight, they had to pick a specific weight.
It appears that they picked a specific weight.0 -
Not all women are the same but they give group ranges and they give an RDA of 46 grams of protein for all of the non-pregnant, non-lactating women group ranges from ages 14 to 70. "RDAs are set to meet the needs of almost all (97 to 98 percent) individuals in a group." 97-98% covers far more than just average height and healthy weight.lynn_glenmont wrote: »
How can a specific number of grams both be calculated from weight and yet be bald for all non-pregnant, non-lactating women? Are you claiming all non-pregnant, non-lactating women weigh the same?
Dietary Reference Intakes: Macronutrientslynn_glenmont wrote: »Look at the big picture. There is no one right way to do it.
Once you hit at least enough protein and fat, the rest is up to what works for you personally.
ETA: At least enough, according to government recommendations, is 46 grams of protein and 30 grams of fat per day for non-pregnant, non-lactating women OF AVERAGE HEIGHT AND HEALTHY WEIGHT.
FIFY. The protein recommendation is based on weight, and that specific number is based on an average height woman of healthy weight.
I'm not sure where you're getting that number for fat, as there no AI (adequate intake or RDA (recommended daily allowance) has been set for total fat, for lack of adequate evidence. 20% to 35% of energy is the AMDR (acceptable macronutrient distribution range) for fat, based on heart disease risk on high carb, low fat diets and obesity risk on high-fat diets.
https://www.nap.edu/read/10490/chapter/10https://nap.edu/read/10490/chapter/10
The protein RDA is 46 grams for non-pregnant, non-lactating women and does not have the exclusions you specified. It is calculated from weight but excess fat doesn't need to be provided with additional protein. Even the pregnancy goals use the pre-pregnancy weight. "RDAs and AIs may both be used as goals for individual intake."
I'm not saying that that's the optimal protein goal, but it is an adequate protein goal.
I did misread the chart pertaining to fat intake.
To get a specific number based on weight, they had to pick a specific weight.
It appears that they picked a specific weight.
You have missed the footnote, which says that the 46 g/day is intended to meet the needs of 97 to 98% of women of the reference weight, which is 57 kg (125.4 lbs), which is close to the middle of the normal BMI weight distribution for a woman who is 5'4".0 -
lynn_glenmont wrote: »
Not all women are the same but they give group ranges and they give an RDA of 46 grams of protein for all of the non-pregnant, non-lactating women group ranges from ages 14 to 70. "RDAs are set to meet the needs of almost all (97 to 98 percent) individuals in a group." 97-98% covers far more than just average height and healthy weight.lynn_glenmont wrote: »
How can a specific number of grams both be calculated from weight and yet be bald for all non-pregnant, non-lactating women? Are you claiming all non-pregnant, non-lactating women weigh the same?
Dietary Reference Intakes: Macronutrientslynn_glenmont wrote: »Look at the big picture. There is no one right way to do it.
Once you hit at least enough protein and fat, the rest is up to what works for you personally.
ETA: At least enough, according to government recommendations, is 46 grams of protein and 30 grams of fat per day for non-pregnant, non-lactating women OF AVERAGE HEIGHT AND HEALTHY WEIGHT.
FIFY. The protein recommendation is based on weight, and that specific number is based on an average height woman of healthy weight.
I'm not sure where you're getting that number for fat, as there no AI (adequate intake or RDA (recommended daily allowance) has been set for total fat, for lack of adequate evidence. 20% to 35% of energy is the AMDR (acceptable macronutrient distribution range) for fat, based on heart disease risk on high carb, low fat diets and obesity risk on high-fat diets.
https://www.nap.edu/read/10490/chapter/10https://nap.edu/read/10490/chapter/10
The protein RDA is 46 grams for non-pregnant, non-lactating women and does not have the exclusions you specified. It is calculated from weight but excess fat doesn't need to be provided with additional protein. Even the pregnancy goals use the pre-pregnancy weight. "RDAs and AIs may both be used as goals for individual intake."
I'm not saying that that's the optimal protein goal, but it is an adequate protein goal.
I did misread the chart pertaining to fat intake.
To get a specific number based on weight, they had to pick a specific weight.
It appears that they picked a specific weight.
You have missed the footnote, which says that the 46 g/day is intended to meet the needs of 97 to 98% of women of the reference weight, which is 57 kg (125.4 lbs), which is close to the middle of the normal BMI weight distribution for a woman who is 5'4".
And that's not for those in a deficit, or doing exercise.1 -
I'm still missing it. I'm not seeing the phrase "reference weight" when I do a search of the page I linked. I see "almost all (97 to 98 percent) individuals in a group" and the groups are by gender and age.lynn_glenmont wrote: »
Not all women are the same but they give group ranges and they give an RDA of 46 grams of protein for all of the non-pregnant, non-lactating women group ranges from ages 14 to 70. "RDAs are set to meet the needs of almost all (97 to 98 percent) individuals in a group." 97-98% covers far more than just average height and healthy weight.lynn_glenmont wrote: »
How can a specific number of grams both be calculated from weight and yet be bald for all non-pregnant, non-lactating women? Are you claiming all non-pregnant, non-lactating women weigh the same?
Dietary Reference Intakes: Macronutrientslynn_glenmont wrote: »Look at the big picture. There is no one right way to do it.
Once you hit at least enough protein and fat, the rest is up to what works for you personally.
ETA: At least enough, according to government recommendations, is 46 grams of protein and 30 grams of fat per day for non-pregnant, non-lactating women OF AVERAGE HEIGHT AND HEALTHY WEIGHT.
FIFY. The protein recommendation is based on weight, and that specific number is based on an average height woman of healthy weight.
I'm not sure where you're getting that number for fat, as there no AI (adequate intake or RDA (recommended daily allowance) has been set for total fat, for lack of adequate evidence. 20% to 35% of energy is the AMDR (acceptable macronutrient distribution range) for fat, based on heart disease risk on high carb, low fat diets and obesity risk on high-fat diets.
https://www.nap.edu/read/10490/chapter/10https://nap.edu/read/10490/chapter/10
The protein RDA is 46 grams for non-pregnant, non-lactating women and does not have the exclusions you specified. It is calculated from weight but excess fat doesn't need to be provided with additional protein. Even the pregnancy goals use the pre-pregnancy weight. "RDAs and AIs may both be used as goals for individual intake."
I'm not saying that that's the optimal protein goal, but it is an adequate protein goal.
I did misread the chart pertaining to fat intake.
To get a specific number based on weight, they had to pick a specific weight.
It appears that they picked a specific weight.
You have missed the footnote, which says that the 46 g/day is intended to meet the needs of 97 to 98% of women of the reference weight, which is 57 kg (125.4 lbs), which is close to the middle of the normal BMI weight distribution for a woman who is 5'4".
Where does it say that?livingleanlivingclean wrote: »lynn_glenmont wrote: »
Not all women are the same but they give group ranges and they give an RDA of 46 grams of protein for all of the non-pregnant, non-lactating women group ranges from ages 14 to 70. "RDAs are set to meet the needs of almost all (97 to 98 percent) individuals in a group." 97-98% covers far more than just average height and healthy weight.lynn_glenmont wrote: »
How can a specific number of grams both be calculated from weight and yet be bald for all non-pregnant, non-lactating women? Are you claiming all non-pregnant, non-lactating women weigh the same?
Dietary Reference Intakes: Macronutrientslynn_glenmont wrote: »Look at the big picture. There is no one right way to do it.
Once you hit at least enough protein and fat, the rest is up to what works for you personally.
ETA: At least enough, according to government recommendations, is 46 grams of protein and 30 grams of fat per day for non-pregnant, non-lactating women OF AVERAGE HEIGHT AND HEALTHY WEIGHT.
FIFY. The protein recommendation is based on weight, and that specific number is based on an average height woman of healthy weight.
I'm not sure where you're getting that number for fat, as there no AI (adequate intake or RDA (recommended daily allowance) has been set for total fat, for lack of adequate evidence. 20% to 35% of energy is the AMDR (acceptable macronutrient distribution range) for fat, based on heart disease risk on high carb, low fat diets and obesity risk on high-fat diets.
https://www.nap.edu/read/10490/chapter/10https://nap.edu/read/10490/chapter/10
The protein RDA is 46 grams for non-pregnant, non-lactating women and does not have the exclusions you specified. It is calculated from weight but excess fat doesn't need to be provided with additional protein. Even the pregnancy goals use the pre-pregnancy weight. "RDAs and AIs may both be used as goals for individual intake."
I'm not saying that that's the optimal protein goal, but it is an adequate protein goal.
I did misread the chart pertaining to fat intake.
To get a specific number based on weight, they had to pick a specific weight.
It appears that they picked a specific weight.
You have missed the footnote, which says that the 46 g/day is intended to meet the needs of 97 to 98% of women of the reference weight, which is 57 kg (125.4 lbs), which is close to the middle of the normal BMI weight distribution for a woman who is 5'4".
And that's not for those in a deficit, or doing exercise.0 -
I'm still missing it. I'm not seeing the phrase "reference weight" when I do a search of the page I linked.lynn_glenmont wrote: »
Not all women are the same but they give group ranges and they give an RDA of 46 grams of protein for all of the non-pregnant, non-lactating women group ranges from ages 14 to 70. "RDAs are set to meet the needs of almost all (97 to 98 percent) individuals in a group." 97-98% covers far more than just average height and healthy weight.lynn_glenmont wrote: »
How can a specific number of grams both be calculated from weight and yet be bald for all non-pregnant, non-lactating women? Are you claiming all non-pregnant, non-lactating women weigh the same?
Dietary Reference Intakes: Macronutrientslynn_glenmont wrote: »Look at the big picture. There is no one right way to do it.
Once you hit at least enough protein and fat, the rest is up to what works for you personally.
ETA: At least enough, according to government recommendations, is 46 grams of protein and 30 grams of fat per day for non-pregnant, non-lactating women OF AVERAGE HEIGHT AND HEALTHY WEIGHT.
FIFY. The protein recommendation is based on weight, and that specific number is based on an average height woman of healthy weight.
I'm not sure where you're getting that number for fat, as there no AI (adequate intake or RDA (recommended daily allowance) has been set for total fat, for lack of adequate evidence. 20% to 35% of energy is the AMDR (acceptable macronutrient distribution range) for fat, based on heart disease risk on high carb, low fat diets and obesity risk on high-fat diets.
https://www.nap.edu/read/10490/chapter/10https://nap.edu/read/10490/chapter/10
The protein RDA is 46 grams for non-pregnant, non-lactating women and does not have the exclusions you specified. It is calculated from weight but excess fat doesn't need to be provided with additional protein. Even the pregnancy goals use the pre-pregnancy weight. "RDAs and AIs may both be used as goals for individual intake."
I'm not saying that that's the optimal protein goal, but it is an adequate protein goal.
I did misread the chart pertaining to fat intake.
To get a specific number based on weight, they had to pick a specific weight.
It appears that they picked a specific weight.
You have missed the footnote, which says that the 46 g/day is intended to meet the needs of 97 to 98% of women of the reference weight, which is 57 kg (125.4 lbs), which is close to the middle of the normal BMI weight distribution for a woman who is 5'4".
Where does it say that?livingleanlivingclean wrote: »lynn_glenmont wrote: »
Not all women are the same but they give group ranges and they give an RDA of 46 grams of protein for all of the non-pregnant, non-lactating women group ranges from ages 14 to 70. "RDAs are set to meet the needs of almost all (97 to 98 percent) individuals in a group." 97-98% covers far more than just average height and healthy weight.lynn_glenmont wrote: »
How can a specific number of grams both be calculated from weight and yet be bald for all non-pregnant, non-lactating women? Are you claiming all non-pregnant, non-lactating women weigh the same?
Dietary Reference Intakes: Macronutrientslynn_glenmont wrote: »Look at the big picture. There is no one right way to do it.
Once you hit at least enough protein and fat, the rest is up to what works for you personally.
ETA: At least enough, according to government recommendations, is 46 grams of protein and 30 grams of fat per day for non-pregnant, non-lactating women OF AVERAGE HEIGHT AND HEALTHY WEIGHT.
FIFY. The protein recommendation is based on weight, and that specific number is based on an average height woman of healthy weight.
I'm not sure where you're getting that number for fat, as there no AI (adequate intake or RDA (recommended daily allowance) has been set for total fat, for lack of adequate evidence. 20% to 35% of energy is the AMDR (acceptable macronutrient distribution range) for fat, based on heart disease risk on high carb, low fat diets and obesity risk on high-fat diets.
https://www.nap.edu/read/10490/chapter/10https://nap.edu/read/10490/chapter/10
The protein RDA is 46 grams for non-pregnant, non-lactating women and does not have the exclusions you specified. It is calculated from weight but excess fat doesn't need to be provided with additional protein. Even the pregnancy goals use the pre-pregnancy weight. "RDAs and AIs may both be used as goals for individual intake."
I'm not saying that that's the optimal protein goal, but it is an adequate protein goal.
I did misread the chart pertaining to fat intake.
To get a specific number based on weight, they had to pick a specific weight.
It appears that they picked a specific weight.
You have missed the footnote, which says that the 46 g/day is intended to meet the needs of 97 to 98% of women of the reference weight, which is 57 kg (125.4 lbs), which is close to the middle of the normal BMI weight distribution for a woman who is 5'4".
And that's not for those in a deficit, or doing exercise.
It probably doesn't, I haven't read it - I have studied my own countries recommendations though. RDAs are to maintain ok health. They aren't to have great health. Being in a deficit requires more protein. Exercising requires more protein.0 -
Yeah, we are discussing "ok" rather than "great". Adequate rather than optimal. The amount where you would be getting at least enough.livingleanlivingclean wrote: »
I'm still missing it. I'm not seeing the phrase "reference weight" when I do a search of the page I linked.lynn_glenmont wrote: »
Not all women are the same but they give group ranges and they give an RDA of 46 grams of protein for all of the non-pregnant, non-lactating women group ranges from ages 14 to 70. "RDAs are set to meet the needs of almost all (97 to 98 percent) individuals in a group." 97-98% covers far more than just average height and healthy weight.lynn_glenmont wrote: »
How can a specific number of grams both be calculated from weight and yet be bald for all non-pregnant, non-lactating women? Are you claiming all non-pregnant, non-lactating women weigh the same?
Dietary Reference Intakes: Macronutrientslynn_glenmont wrote: »Look at the big picture. There is no one right way to do it.
Once you hit at least enough protein and fat, the rest is up to what works for you personally.
ETA: At least enough, according to government recommendations, is 46 grams of protein and 30 grams of fat per day for non-pregnant, non-lactating women OF AVERAGE HEIGHT AND HEALTHY WEIGHT.
FIFY. The protein recommendation is based on weight, and that specific number is based on an average height woman of healthy weight.
I'm not sure where you're getting that number for fat, as there no AI (adequate intake or RDA (recommended daily allowance) has been set for total fat, for lack of adequate evidence. 20% to 35% of energy is the AMDR (acceptable macronutrient distribution range) for fat, based on heart disease risk on high carb, low fat diets and obesity risk on high-fat diets.
https://www.nap.edu/read/10490/chapter/10https://nap.edu/read/10490/chapter/10
The protein RDA is 46 grams for non-pregnant, non-lactating women and does not have the exclusions you specified. It is calculated from weight but excess fat doesn't need to be provided with additional protein. Even the pregnancy goals use the pre-pregnancy weight. "RDAs and AIs may both be used as goals for individual intake."
I'm not saying that that's the optimal protein goal, but it is an adequate protein goal.
I did misread the chart pertaining to fat intake.
To get a specific number based on weight, they had to pick a specific weight.
It appears that they picked a specific weight.
You have missed the footnote, which says that the 46 g/day is intended to meet the needs of 97 to 98% of women of the reference weight, which is 57 kg (125.4 lbs), which is close to the middle of the normal BMI weight distribution for a woman who is 5'4".
Where does it say that?livingleanlivingclean wrote: »lynn_glenmont wrote: »
Not all women are the same but they give group ranges and they give an RDA of 46 grams of protein for all of the non-pregnant, non-lactating women group ranges from ages 14 to 70. "RDAs are set to meet the needs of almost all (97 to 98 percent) individuals in a group." 97-98% covers far more than just average height and healthy weight.lynn_glenmont wrote: »
How can a specific number of grams both be calculated from weight and yet be bald for all non-pregnant, non-lactating women? Are you claiming all non-pregnant, non-lactating women weigh the same?
Dietary Reference Intakes: Macronutrientslynn_glenmont wrote: »Look at the big picture. There is no one right way to do it.
Once you hit at least enough protein and fat, the rest is up to what works for you personally.
ETA: At least enough, according to government recommendations, is 46 grams of protein and 30 grams of fat per day for non-pregnant, non-lactating women OF AVERAGE HEIGHT AND HEALTHY WEIGHT.
FIFY. The protein recommendation is based on weight, and that specific number is based on an average height woman of healthy weight.
I'm not sure where you're getting that number for fat, as there no AI (adequate intake or RDA (recommended daily allowance) has been set for total fat, for lack of adequate evidence. 20% to 35% of energy is the AMDR (acceptable macronutrient distribution range) for fat, based on heart disease risk on high carb, low fat diets and obesity risk on high-fat diets.
https://www.nap.edu/read/10490/chapter/10https://nap.edu/read/10490/chapter/10
The protein RDA is 46 grams for non-pregnant, non-lactating women and does not have the exclusions you specified. It is calculated from weight but excess fat doesn't need to be provided with additional protein. Even the pregnancy goals use the pre-pregnancy weight. "RDAs and AIs may both be used as goals for individual intake."
I'm not saying that that's the optimal protein goal, but it is an adequate protein goal.
I did misread the chart pertaining to fat intake.
To get a specific number based on weight, they had to pick a specific weight.
It appears that they picked a specific weight.
You have missed the footnote, which says that the 46 g/day is intended to meet the needs of 97 to 98% of women of the reference weight, which is 57 kg (125.4 lbs), which is close to the middle of the normal BMI weight distribution for a woman who is 5'4".
And that's not for those in a deficit, or doing exercise.
It probably doesn't, I haven't read it - I have studied my own countries recommendations though. RDAs are to maintain ok health. They aren't to have great health. Being in a deficit requires more protein. Exercising requires more protein.0 -
I'm still missing it. I'm not seeing the phrase "reference weight" when I do a search of the page I linked. I see "almost all (97 to 98 percent) individuals in a group" and the groups are by gender and age.lynn_glenmont wrote: »
Not all women are the same but they give group ranges and they give an RDA of 46 grams of protein for all of the non-pregnant, non-lactating women group ranges from ages 14 to 70. "RDAs are set to meet the needs of almost all (97 to 98 percent) individuals in a group." 97-98% covers far more than just average height and healthy weight.lynn_glenmont wrote: »
How can a specific number of grams both be calculated from weight and yet be bald for all non-pregnant, non-lactating women? Are you claiming all non-pregnant, non-lactating women weigh the same?
Dietary Reference Intakes: Macronutrientslynn_glenmont wrote: »Look at the big picture. There is no one right way to do it.
Once you hit at least enough protein and fat, the rest is up to what works for you personally.
ETA: At least enough, according to government recommendations, is 46 grams of protein and 30 grams of fat per day for non-pregnant, non-lactating women OF AVERAGE HEIGHT AND HEALTHY WEIGHT.
FIFY. The protein recommendation is based on weight, and that specific number is based on an average height woman of healthy weight.
I'm not sure where you're getting that number for fat, as there no AI (adequate intake or RDA (recommended daily allowance) has been set for total fat, for lack of adequate evidence. 20% to 35% of energy is the AMDR (acceptable macronutrient distribution range) for fat, based on heart disease risk on high carb, low fat diets and obesity risk on high-fat diets.
https://www.nap.edu/read/10490/chapter/10https://nap.edu/read/10490/chapter/10
The protein RDA is 46 grams for non-pregnant, non-lactating women and does not have the exclusions you specified. It is calculated from weight but excess fat doesn't need to be provided with additional protein. Even the pregnancy goals use the pre-pregnancy weight. "RDAs and AIs may both be used as goals for individual intake."
I'm not saying that that's the optimal protein goal, but it is an adequate protein goal.
I did misread the chart pertaining to fat intake.
To get a specific number based on weight, they had to pick a specific weight.
It appears that they picked a specific weight.
You have missed the footnote, which says that the 46 g/day is intended to meet the needs of 97 to 98% of women of the reference weight, which is 57 kg (125.4 lbs), which is close to the middle of the normal BMI weight distribution for a woman who is 5'4".
My apologies. It's spelled out in the text of the chapter I linked to, which is the source of your chart. I only looked at your chart briefly and then I must accidentally gone back to a version of it that I'm more familiar with (same information, same source) which does have the footnote. I don't know why NAP publishes it in different formats. I can't find the version with the footnote right now, as it's bookmarked on my laptop, which I'm not using at the moment.0
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