Sorry to ask: Is my Protein Goal set too high?

MorgueBabe
MorgueBabe Posts: 1,188 Member
in Food and Nutrition
I have my Macro Goals set like
Carbs 30%
Protein 30%
Fat 40%

My Protein set like that - my goal is around 105g a day. I weigh 138lbs right now. I eat about 1400-1700 calories a day (depending on if I workout and how I feel).

My current fitness goals are lose body fat and tone up some lean muscle underneath, so eventually I can start to gain more muscle in the future (I Guess bulk), since I really can't gain muscle and eat at calorie deficit.

Replies

  • FrenchMob
    FrenchMob Posts: 1,167 Member
    Protein isn't high, but I question such high fat.
  • MorgueBabe
    MorgueBabe Posts: 1,188 Member
    Protein isn't high, but I question such high fat.

    What should my macros be set at. I don't think I hit the fat one (If I do it's normally good fat)....

    My dairy is open.

    PS. Cute dog. I love Shepards! <3
  • kaybristow01
    kaybristow01 Posts: 38 Member
    To gain lean muscle protein intake should be around 1g per lb of body weight so definitely isn't up too high :)
  • tonytoo
    tonytoo Posts: 307
    Protein isn't high, but I question such high fat.

    What on earth for???

    OP:

    If you're eating at a calorie deficit and doing strength training to minimise the amount of muscle lost, then as has been said, 1g per pound of lean body mass is recommended.
  • etoiles_argentees
    etoiles_argentees Posts: 2,827 Member
    eh. skinny all my life, I eat 40+% fats, 25 % protein and whatever is left carbs. :)
  • myofibril
    myofibril Posts: 4,500 Member
    No, unless you have a pre existing renal disease.
  • FrenchMob
    FrenchMob Posts: 1,167 Member
    Protein isn't high, but I question such high fat.

    What should my macros be set at. I don't think I hit the fat one (If I do it's normally good fat)....

    My dairy is open.

    PS. Cute dog. I love Shepards! <3
    The macros you posted could work for you. Give it a shot for 2-3 weeks and see how you feel and what kind of results you're getting.

    A more traditional split would be 40% carbs, 40% protein, 20% fat.

    Thanks about the dog. That's Bella, 7 month old long haired GSD. :smile:
  • ellenkilpatrick
    ellenkilpatrick Posts: 67 Member
    I think it depends on your goals... if you are a low carb person then they should by changed a little to do less carbs and more fat and if you are a high carb low fat person... then the fat should come down....reseach the different lifestyles.... i am a low carbber and i love my food!!!!
  • etoiles_argentees
    etoiles_argentees Posts: 2,827 Member
    To gain lean muscle protein intake should be around 1g per lb of body weight so definitely isn't up too high :)

    What? Read a text book. 1 per kg of bodyweight.

    I know bb.com thinks differently. but as a woman?

    Someone please find me any publication that says .8 or 1 per kg says differently. lol
    Texts and papers do not talk in pounds.
  • Mother_Superior
    Mother_Superior Posts: 1,624 Member
    I have my Macro Goals set like
    Carbs 30%
    Protein 30%
    Fat 40%

    My Protein set like that - my goal is around 105g a day. I weigh 138lbs right now. I eat about 1400-1700 calories a day (depending on if I workout and how I feel).

    My current fitness goals are lose body fat and tone up some lean muscle underneath, so eventually I can start to gain more muscle in the future (I Guess bulk), since I really can't gain muscle and eat at calorie deficit.

    If you think you might have trouble hitting the fat macro, you can readjust it. You can set your carbs at 40% with the other two at 30. The protein goal doesn't technically need to be that high, but there's nothing wrong with it where it's at. It's really a matter of fine tuning. (There are far more knowledgeable people on here, than I who can give you advice about that.) If you want to lose fat and tone up, then just stay at a moderate calorie deficit, and add strength training to your routine. You won't gain muscle, but it will help you retain what you have (as well as developing it somewhat) until you get down to your goal weight.
  • youlighter
    youlighter Posts: 129 Member
    I could go on for days here but in short. NO. I usually suggest to my clients that 100-120 for women and 150-200g of protein a day for men is a great goal to maintain Lean Body Mass (more muscle = higher metabolism) . As far as fats go, If you are getting them from quality sources (nuts, avocados, coconut oil, evoo) then who cares. FAT DOES NOT MAKE YOU FAT, Sugar does. Fat also as NO EFFECT on your insulin levels so you feel fuller longer and lets face it, FAT taste good :)

    Your goals and settings are in a good place. Drink your water and be happy!
  • bacitracin
    bacitracin Posts: 921 Member
    Protein isn't high, but I question such high fat.

    I question such high carbs. To each their own.
  • MorgueBabe
    MorgueBabe Posts: 1,188 Member
    Protein isn't high, but I question such high fat.

    I question such high carbs. To each their own.

    Honestly I don't know it seems most of carbs on most days come from yogurt, veggies, and beans. :-/ Is that still bad? I doubt it.

    Thanks everyone. Maybe I will change the fat/carb ratio but keep the protein where it is right now I'm trying to drop some body fat so I can start to build muscle (which I guess leads to me to - when do stop eating at a deficit and start to try to bulk? Is is my weight? Or my body fat?)
  • etoiles_argentees
    etoiles_argentees Posts: 2,827 Member
    okay... to OP . mine are 30 carbs, 45 fat and 25 protein.
  • cmstirp
    cmstirp Posts: 51 Member
    It's not necessary to set it that high, but if it works for you then try it out. You generally only need 0.8-1g per kg of body weight.
    Are you working out as well while you're losing weight?
  • MorgueBabe
    MorgueBabe Posts: 1,188 Member

    Are you working out as well while you're losing weight?

    Yeah I normally do about an hour of circuit training with 3-8lbs weights for now since that is all I have. Yesterday was my off day and today I've had a migraine all day.

    I heard protein was good for losing body fat...... :-/
  • TavistockToad
    TavistockToad Posts: 35,719 Member
    okay... to OP . mine are 30 carbs, 45 fat and 25 protein.

    Mine are 45 carbs, 30 fat, 25 protein out of 1800-2000 cals. I aim for over 125g protein per day

    Do what suits your eating habits. If you're losing weight then that's all you need to know!
  • tonytoo
    tonytoo Posts: 307
    I heard protein was good for losing body fat...... :-/

    Kind of. Low carbs (and hence high protein or high fat) is good for burning body fat.
  • Mother_Superior
    Mother_Superior Posts: 1,624 Member

    Are you working out as well while you're losing weight?

    Yeah I normally do about an hour of circuit training with 3-8lbs weights for now since that is all I have. Yesterday was my off day and today I've had a migraine all day.

    I heard protein was good for losing body fat...... :-/

    Protein's primary function in the body is for building and maintaining muscle. Fat loss comes from calorie deficit. Protein and carbs both have about 4 calories per gram and fat has 9 calories per gram.
  • TavistockToad
    TavistockToad Posts: 35,719 Member
    I heard protein was good for losing body fat...... :-/

    Kind of. Low carbs (and hence high protein or high fat) is good for burning body fat.

    Really? I thought a calorie deficit and a bit of strength training was good for burning bodyfat.

    I am not low carb at all but I am losing body fat....
  • tonytoo
    tonytoo Posts: 307
    I heard protein was good for losing body fat...... :-/

    Kind of. Low carbs (and hence high protein or high fat) is good for burning body fat.

    Really? I thought a calorie deficit and a bit of strength training was good for burning bodyfat.

    I am not low carb at all but I am losing body fat....

    okay... it burns body fat faster.. how's that?
  • TavistockToad
    TavistockToad Posts: 35,719 Member
    I heard protein was good for losing body fat...... :-/

    Kind of. Low carbs (and hence high protein or high fat) is good for burning body fat.

    Really? I thought a calorie deficit and a bit of strength training was good for burning bodyfat.

    I am not low carb at all but I am losing body fat....

    okay... it burns body fat faster.. how's that?

    I don't know, I have never heard it before!
  • tonytoo
    tonytoo Posts: 307
    I heard protein was good for losing body fat...... :-/

    Kind of. Low carbs (and hence high protein or high fat) is good for burning body fat.

    Really? I thought a calorie deficit and a bit of strength training was good for burning bodyfat.

    I am not low carb at all but I am losing body fat....

    okay... it burns body fat faster.. how's that?

    I don't know, I have never heard it before!

    http://www.ketotic.org/2012/05/keto-adaptation-what-it-is-and-how-to.html

    http://www.bodyrecomposition.com/the-ketogenic-diet
  • cmstirp
    cmstirp Posts: 51 Member

    Are you working out as well while you're losing weight?

    Yeah I normally do about an hour of circuit training with 3-8lbs weights for now since that is all I have. Yesterday was my off day and today I've had a migraine all day.

    I heard protein was good for losing body fat...... :-/

    There are some studies that show a higher protein diet can conserve more lean body mass during weight loss, and some where the results are inconclusive. If your diet is working for you than I'd say stick with it. You can always adjust your macros if they don't work with your lifestyle.
    Overall, it's the calorie deficit and strength training that will make the biggest difference.

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