Did spreadsheet but have a question

tracieangeletti

I'm confused about the macro percentages. It recommends 60 carb 20 fat and protein. For me I find eating more carbs just makes me hungrier while higher fat and protein keeps me full for hours. If I don't change to the 60 20 20 will it effect my weight loss?

AnitraSoto

EM2WL recommends:

Carbohydrates 40%
Protein 30%
Fat 30%

and

Fiber 30
Sodium 250

I also find that the more carbs I eat, the more I crave - sticking close to that 40% seems to help reduce those cravings... (also making *sure* I hit my protein goal each day...)

tracieangeletti

Ok, that sounds better to me! Thank you!!

heybales

Yes, whatever works for you.

The spreadsheet is just making sure you get in the recommended protein intake based on LBM, the amount studies have shown helps to retain muscle mass. And enough protein.

You can always eat more protein if you have the desire.

The 40/30/30 came from the Zone diet, but that advocated much lower calorie. I found many had issues hitting the higher calorie TDEE Deficit method with 30% protein, and it was way overkill for recommended amount.

tracieangeletti

Thank you for the explanation! After almost two years into my journey I'm still struggling with what and how much to eat. It can be a draining process sometimes. Want to thank you for your spreadsheet! I am making progress but it just seems to be so slow. After doing the spreadsheet I found out I might have been overeating by a hundred calories or so a day. Not a huge amount but I'm sure it adds up. Hopeing that maybe this will speed up loss if even a little. :-)

heybales

Thank you for the explanation! After almost two years into my journey I'm still struggling with what and how much to eat. It can be a draining process sometimes. Want to thank you for your spreadsheet! I am making progress but it just seems to be so slow. After doing the spreadsheet I found out I might have been overeating by a hundred calories or so a day. Not a huge amount but I'm sure it adds up. Hopeing that maybe this will speed up loss if even a little. :-)

100 hundred a day means an extra lb in about a month. On it's own not much, but then again that's how weight goes on slowly almost unnoticed.

Combine not weighing foods and extra cal's there potentially, could be another 100 from that.

athenalove46

You can change your macros to whatever you feel is best for you! Me? I can't go anywhere near 40% carbs. Mine are set at 20% with my fat filling in the rest.