Going over Fat but Under Carb and Protein Macros

Is it alright to go over my FAT macros but still under protein and carbs? What can I do from there if that happens?


Take this as an example. http://www.myfitnesspal.com/food/diary/tshutshien?date=2014-08-30

Replies

  • ana3067
    ana3067 Posts: 5,623 Member
    If all you care about is your caloric intake, then it doesn't matter as long as you're within your calories.

    if you do care about macros, then it's fine as long as you meet the minimum of whichever macro you deem to be the most important; for me this is protein. I have my macros set at 145/70/204 (P/F/C). So I can be at 150g for protein, 90g for fat, and then if I keep to about 154g of carbs then I will not go over my caloric limit. The next day I may choose to eat lower fat just to compensate for the lower carb intake, or I will just eat more balanced the next day (either purposely or just by chance).
  • Cortelli
    Cortelli Posts: 1,369 Member
    People vary in how closely they adhere to their macros. My personal approach is to exceed (or at least hit) my minimum protein target, try to exceed or hit my minimum fat target, and then let the rest fall where they may. In that priority, with protein and fat being minimums not maximums. And my reasoning is that (1) adequate protein intake while in a calorie deficit, when combined with resistance training, greatly limits the loss of muscle as weight is lost (i.e., lose mostly fat); (2) adequate fat is important for health; and (3) I like the flexibility thereafter. BTW - when taking this approach, I have fixed targets in grams and don't increase my fat and protein targets when MFP automatically adjusts my targets upward after logging exercise.

    In your case, you still have a little room in the day - maybe some greek yogurt for a dessert or before bed would have bumped your protein up a bit and still allow you to meet or beat your calorie goal?
  • tshutshien
    tshutshien Posts: 13 Member
    People vary in how closely they adhere to their macros. My personal approach is to exceed (or at least hit) my minimum protein target, try to exceed or hit my minimum fat target, and then let the rest fall where they may. In that priority, with protein and fat being minimums not maximums. And my reasoning is that (1) adequate protein intake while in a calorie deficit, when combined with resistance training, greatly limits the loss of muscle as weight is lost (i.e., lose mostly fat); (2) adequate fat is important for health; and (3) I like the flexibility thereafter. BTW - when taking this approach, I have fixed targets in grams and don't increase my fat and protein targets when MFP automatically adjusts my targets upward after logging exercise.

    In your case, you still have a little room in the day - maybe some greek yogurt for a dessert or before bed would have bumped your protein up a bit and still allow you to meet or beat your calorie goal?


    Thank you so much! So I basically have to focus on meeting my protein and fat with a maximum 5-10 margin to exceed and let the rest fall under carbs and with that I'll still stay under my caloric needs right?
  • Cortelli
    Cortelli Posts: 1,369 Member
    Thank you so much! So I basically have to focus on meeting my protein and fat with a maximum 5-10 margin to exceed and let the rest fall under carbs and with that I'll still stay under my caloric needs right?

    I wouldn't worry about exceeding - IMHO it's fine if you are way over protein or fat. Sometimes I end up eating very few carbs on a particular day, and that's OK. However, I personally find if I don't get enough carbs I can feel it in my energy / activity levels at workouts. As to staying under your caloric needs - that's something you have to manage regardless of where your macro intakes settle out. When I am cutting (losing fat) my priorities in order are: (1) protein; (2) calorie deficit; (3) fat; (4) any and every random other concern -- but ultimately, if I want to lose body fat I have to be in a deficit. So macro targets are helpful for certain goals (avoid muscle loss; give my body what it needs for health reasons), but for weight loss maintaining the calorie deficit is paramount.
  • tshutshien
    tshutshien Posts: 13 Member
    Awesome. Got it! Thank you! :)
  • MrGonzo05
    MrGonzo05 Posts: 1,120 Member
    Looks fine to me.