What happens if I go over fat macro?

Juggstar

Hello, I'm trying to solve this mystery here about what exactly happens when you go over on fat macros during a cut/recomp. I think it just slows down the results since I'm on a deficit. I appreciate any help.

ALZ14

If you are under in a calorie deficit, nothing happens except you lose weight.

kshama2001

Juggstar wrote: »

Hello, I'm trying to solve this mystery here about what exactly happens when you go over on fat macros during a cut/recomp. I think it just slows down the results since I'm on a deficit. I appreciate any help.

As long as you are in a calorie deficit, going over on your fat macros will not slow down the results in the least.

Just think of people who have good results with Keto who are eating around 65% fat.

I also know plenty of healthy and fit vegans who are probably eating around 60% carbs.

sijomial

The person who disagrees with perfectly valid answers should speak up - it's really not helpful.

In a nutshell if you eat more fat you burn more dietary fat . If you eat more carbs you burn more carbs.
If you are in an energy deficit you have to make up that deficit from your body's energy reserves (body fat primarily).
You can't create energy from nothing and different macro splits can't change that basic fact.

Why exactly do you think "it slows your results" OP and which results in particular?


PS - many people prefer to regard protein and fat as minimum goals (witin their overall calorie limit) and not limits or rigid percentages to avoid this kind of macro inflexibility.

Dogmom1978

Some days I go over on fat, some days I go over on protein, and some days I have a larger dessert and go over on carbs. I consider them minimums as stated above. Also, as stated above the calorie deficit is what matters. I am consistently losing at least 1 lb a week even when I have weeks that I am carb heavy. I don’t worry about it because it’s not an issue as long as I stay at a deficit.

LiftandSkate

No effect as long as your calories are still in check. I dont even track fat or carbs. I focus on hitting my calorie and protein goals and let fat and carbs fall where they may. It hasn't hurt me yet or stalled progress at all.

charmmeth

I did find *for me* that eating a diet that was consistently at ca. 40-45 % calories from fat and 35-40% calories from carbs was not suiting me. I was still losing steadily but I felt really de-energised. I've adjusted back to the recommended ranges with carbs 45-65% (aiming for 45-50%), fat 25-35%, protein 10-30%, and I now have more energy again. It's very personal though, and in my experience can also change for the individual over time. Five or six years ago I could eat a low carb diet and feel great. You need to work out what works for you. Some people have reported on here that the recommended levels of carbs make them feel exhausted.