Macro Nutrients

shodaimetruth

So I have my diet set at 35-Carbs 30-Protein and 35-Fat. I've read several different places that we need about a .3-.5 grams of fat for every pound of body weight. these numbers would put me at about 73g of fat and my weight is about 203. I also read that we want about .5-.8 grams of protein for every pound of fat, so this has me at about 140 grams of protein.

any idea on if this is ok for my diet and exercising? i lift about 3 days a week and do boxing about 3-4 days a week with 1 day of rest. i try to keep the carbs a little higher so that i can keep up the energy. My goal is fat loss. i'm about 28% bf and trying to get down to the teens.

Glucocorticoid

Ratios/percentages don't always work well. Set a moderate deficit, eat 1g protein per lb, 40-60g of fat, and the rest carbs.

I also read that we want about .5-.8 grams of protein for every pound of fat

I hope this is a typo.

shodaimetruth

my apologies...that was suppose to be per pound of body weight. i read protein goal is about 80% of your weight.

That 40-60g of fat is good for my weight or just overall? I have my ratio at about 500 deficit and i try to make sure i'm eating back the calories within 250. i try to not go over 800 calorie deficit.

Glucocorticoid

You don't have to eat back calories if you don't want to. It's simpler to just set an absolute moderate deficit (i.e. 15%). Although this is assuming you're not going overboard with training. The 73g of fat isn't a big deal for your weight either, but it's certainly on the higher end. Make sure to get about 10g of that from fish oils.

shodaimetruth

I know....i keep telling myself I need to pick up the fish oil supplement because I only eat fish maybe once a week. I've been adding in almonds in the morning and night. Also started adding chia seeds in the morning to my shake.