Need to increase calories without increasing fat or carbs

Why don't you want to increase fat or carbs?

I mean otherwise your choices are chicken breast, chicken breast and possibly tuna.

Dietary fat doesn't make one fat (unless you're eating at a calorie surplus). A general rule of thumb for setting your macros when training:

Protein: at least 0.8-1g protein per pound of LBM (lean body mass), so for you, OP, probably ~80-100g in that ball park
Fat: at least 0.4g per total body weight ~52g (again a range, but more like 45-60g minimum)
Carbs: whatever gets you the rest of your calories

So, we're talking on a 2,400 calorie goal, ~350-400g of carbs. But it's totally fine to eat a little more fat and protein, and decrease your carbs a little bit, if you like meat and fat more than bread (I'm one of those, lol).

Bottom line, nothing "magical" happens by arbitrarily restricting both carbs and fat. You're losing when you don't want to, so increasing intake is what will fix it. The above is just guidelines with broad ranges of "appropriate" based on your food preferences.

This is my 1st time using this app, so forgive me if I missed a few requirements. I consume between 175-200 mg carbs/per day and around 45-50 gm fat. Unfortunately, by increasing my carbs from the 124-150 range and decreasing my fat from <55 gm to <45 gm, I have also managed to decrease my calories from 1400 to about 1200/day. I am trying to keep from losing muscle. I am ok with the weight loss, but I now seem to be losing faster than toning (at least from the bottom half). I just want to know if there is a way to stay within the fat/carb range while decreasing my calorie deficit. 1300 is just not enough for a day that I burn 3000.

Those numbers look okay (I don't see why you would need to lower your fat, to be honest, 55gm is fine) so....my takeaway here is that you are not eating meat?

I personally share your distaste for protein powder. I also dislike lean meat in anything but moderate quantities.

so my solution for getting more calories is eating stuff with more fat. But if you absolutely cannot have more fat....then you'll have to start choking down lean protein, protein powder, etc.

I actually do eat meat-- a lot of chicken, some pork, occasional red meat. So, the take-away message I am getting is that I'm just not eating enough. I can fix that-- LOL! truth be told, I probably have a lot more to do with sabatoging my nutrition than anyone by being "afraid" to eat the wrong thing and gain weight. I haven't seen this weight in 10 years, but it is where I am supposed to be. I have very good muscle tone, thanks to the trainer ( gravity, weight loss and 40's - bad combo- just sayin'). I just need to accept the fact that if I am going to be a "gym-rat," then I need to increase my intake. In all fairness, he agrees that I am on a massive deficit, which is why he wants me to increase my calories. I think I am just putting more pressure on myself. Thanks so much for the replies!!

So wait - you eat 45 g of fat (405), 150g of carbs (600) right? Then you're only getting 75g of protein That's probably his issue - if you're willing to eat more meat then eat more meat.

I'd also consider bumping your fat back to 55. 45 is the recommended minimum for someone your weight, not the recommended maximum. so you should eat at least 45, but there's no harm in adding another 10-20 grams of fat if it fits your calories.

Also IIRC you were a bit lower on carbs that he had recommended - maybe try some sweet glazes on your meat, if you like that sort of thing. It would make the meat more palatable to most people as well.

So: my trainer is concerned that I am not eating enough calories. I have increased my carb intake per his advice (it was WAY too low) and decreased my fat intake to <45 grams, but both resulted in a decrease in calories. On any given day, I may burn 2400- 3000, but only take in <1300. Neither one of us wants to do protein shakes ( I am lactose intolerant and the "good tasting" ones are loaded with fat). However, I am right on point with carbs and fat (ok- maybe a LITTLE over on fat), but I do not want to be in "starvation mode." My goal weight was 135# (from 162). I am now 129.6, still have good tone but I am now losing steadily.

Your burn 2400 to 3000 in exercise?

Why don't you want to increase fats?

You're not going to go into starvation mode unless you become emaciated and have lost a certain percentage of muscle mass and body fat.

If you're losing weight you absolutely have to eat more calories. This usually means some higher fat more calorie dense food. Foods with fat are not your enemy.