Not sure my macros are correct? Little help please

jenmarqueiro

Hiya, im 4ft 11 and trying to loose a little. At the moment my diet is 1300 with 114g carbs, 114g protein and 43g fat. They say 1g fat per kg of weight, yet im thinking that this is possibly too much for my height!

Would I be okay having 114g carbs, putting up my protein to 150g and instead only having 30g fat?

Thanks

p4ulmiller

Try it for a month or so and see how you get on. The key is sustainability for the long-term; if you can say interested with lower fat (which gives a lot of flavour to the food you eat) and you lose BF% as well, then it's good for you!

WBB55

Nothing wrong with giving it a try to see how you feel.

But remember, dietary fat probably isn't what caused you to gain weight. Eating too many calories causes weight gain. Fat is necessary for proper hormone and nerve function. I wouldn't ever go below 30 g/day.

p4ulmiller

But remember, dietary fat probably isn't what caused you to gain weight. Eating too many calories causes weight gain. Fat is necessary for proper hormone and nerve function. I wouldn't ever go below 30 g/day.

Eating fat doesn't make you fat.

That whole thinking is what led to the rise of the silly weightwatchers diet.

WBB55

Eating fat doesn't make you fat.

Then we agree.

Supertact

It's all trial and error and what's more important is just being in a calorie deficit.

RamaAkyer

I think 30 grams of fat is way to little. Fat is actually an essential macronutrient. You need fat. your fat intake should be "your body weight x 0.35 - 0.4"

I would go with 114g carbs, 114g protein and 43g fat

balance is the key.

p4ulmiller

Eating fat doesn't make you fat.

Then we agree.

:-)

jenmarqueiro

Ok thanks guys will stick at it then and going to take the worlds advice and start some strength training/weights too! Thanks again!

JoanneC1216

I think 30 grams of fat is way to little. Fat is actually an essential macronutrient. You need fat. your fat intake should be "your body weight x 0.35 - 0.4"

I would go with 114g carbs, 114g protein and 43g fat

balance is the key.

This is interesting. So let say I weigh 150, I should try not to eat more than 52.1 grams of fat?

Cranquistador

Ok thanks guys will stick at it then and going to take the worlds advice and start some strength training/weights too! Thanks again!

excellent.

jonnythan

I think 30 grams of fat is way to little. Fat is actually an essential macronutrient. You need fat. your fat intake should be "your body weight x 0.35 - 0.4"

I would go with 114g carbs, 114g protein and 43g fat

balance is the key.

This is interesting. So let say I weigh 150, I should try not to eat more than 52.1 grams of fat?

You should try not to eat LESS than 0.3 x bw

jenmarqueiro

0.3x your bodyweight in pounds?

JoanneC1216

I think 30 grams of fat is way to little. Fat is actually an essential macronutrient. You need fat. your fat intake should be "your body weight x 0.35 - 0.4"

I would go with 114g carbs, 114g protein and 43g fat

balance is the key.

This is interesting. So let say I weigh 150, I should try not to eat more than 52.1 grams of fat?

You should try not to eat LESS than 0.3 x bw

So this isn't correct? Your body weight x 0.35 - 0.4

jonnythan

I think 30 grams of fat is way to little. Fat is actually an essential macronutrient. You need fat. your fat intake should be "your body weight x 0.35 - 0.4"

I would go with 114g carbs, 114g protein and 43g fat

balance is the key.

This is interesting. So let say I weigh 150, I should try not to eat more than 52.1 grams of fat?

You should try not to eat LESS than 0.3 x bw

So this isn't correct? Your body weight x 0.35 - 0.4

The estimates I've seen in abstracts I remember support a minimum of 0.3 to 0.35 x bw. So a target intake of 0.35 to 0.4 x bw seems reasonable. I would suggest setting a target of 0.3 or 0.35 x bw and treating it as a minimum.