Minimum Fat or Carb Macros?

foranagirl
foranagirl Posts: 64 Member
in Food and Nutrition
Is there a minimum amount of fat or carbs that I should consume if my goal is to retain build muscle and lopse fat? If I aim for 1 g of protein per lb of body weight (I want to start NROLW) that doesn't leave much for fats and carbs so I'm trying to figure out my macros. I've heard anywhere from 0.3 to 0.45 g of fat per lb of body weight, but then are carbs too low? Is it true that we need at least 150 g of carbs a day just for our brains to function? I read that on here somewhere but have never heard it so I'm skeptical. But I've also heard that if you're obese (my BF% is 39% and my BMI is 31), I can cut back on the fat. So I'm so confused.

Thanks.

Replies

  • dr3wman
    dr3wman Posts: 205
    There isnt really a minimum of carbs and fats when trying to lose weight. When people do low carb, they can get less then 50g of carbs a day and function fine (the first few days are the worst). It really comes down to your personal preference. Once you hit 1g of protein per pound on body weight, just use the rest of your calories between carbs and fat however you like. I like trying to split them pretty even because carbs provide good energy and fats are important for your hormones. As long as your in a caloric deficit you'll be fine.
  • foranagirl
    foranagirl Posts: 64 Member
    Wow. Just saw my typos. Obviously meant that I'm trying to retain or build muscle and lose fat.

    Thanks for your response.
  • yarwell
    yarwell Posts: 10,477 Member
    There's a certain amount and type of fats you need to eat for full nutrition, but 20 - 35% of calories would cover that. Protein is usually 35 or less which leaves 30% for carbs.

    Your brain will happily switch to ketones from fat as well as use glucose made by your liver from fat if you don't eat the carbohydrates. Blood sugar levels are usually well controlled even when fasting (except in diabetics).

    Is it 1g of protein per lb of lean body weight ??
  • foranagirl
    foranagirl Posts: 64 Member
    regarding protein, I've heard both, but it's my understanding that if you're trying to maintain or build muscle, go for the higher number, so that's 50% protein for me.

    that leaves me with only 25% each for fats and carbs. curious whether I can even go that low carb, and my guess is that I won't hit the fact. We'll see. This is my first full week tracking.

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