Too much Fat, More Protien

As long as you burn the calories off, no worries. CICO

If you love peanut butter, you can reduce fat grams somewhere else. Once I started weighing my food, I realized that I am just as happy with 15 g of peanut butter instead of "two tablespoons(31 g)." If you want to increase protein, then concentrate on the foods muse09 recommended.

Definitely what muse said. I just bought my first Greek Yogurt, 17g protein in 8oz (as opposed to 10 in non Greek). I add wheat germ and sliced almonds to it.

I don't worry about fat, I worry about carbs/sugars. If I'm not burning off the carbs and sugars before the end of the day, THAT is what is staying on my body, ugh.

I buy bricks of hard cheese and cut it into 1oz portions, I love sliced turkey, and hard boiled eggs. I don't put foods on bread, I put them on a leaf of Romaine Lettuce. Peanut Butter is a snack by the tablespoon, yes, measured. I do 1 huge salad a day with meat on it, my body needs complex carbs.

On Fruits, berries don't have as much sugar as other fruits, so I add 1/4 to 1/2 cup of blackberries, raspberries, or blueberries to yogurt. It's only 15 to 32 calories at the most.

ana3067 wrote: »

prattiger65 wrote: »

Basic rule of thumb. 40% of calories from protein. 30% each for fat and carbs. Use the protein and fat as minimums. Once you reach that, you can fill in the rest of your calories with whatever you like. Again, that is a generic baseline and your individual goals may be different, just a starting point.

Not necessary to eat 40% of your calories from protein. It's advisable to not set your intake based on calorie percentages either. Why would my protein needs change if I'm eating 1800 calories versus my current 2200? So why would I need to eat 180g (which is way waaaay more than I need ever) at 1800 calories or 220g of protein at 2200 calories (which is like, almost double what I eat now)? Especially if I weigh the same eating both cal numbers?

Much more reasonable to base macro goals on your weight - lbm or lbs/kg.

Again, for some one just starting out, I believe its a good starting point. YMMV. Obviously everyone has different goal, as I clearly stated.

ETA, I find that most new people have no idea what there BF% is, therefore have no idea what their LBM is. would you agree that 1g per pound of LBM protein would be close? I would, but without knowing BF%, its just a guess and I assume that at some point new people will get that info and adjust. Would you also agree that fat should be .35 times body weight? I would and I'll wager that 30% would be in the ball park which is what I think is good advice to new people. Every idea isn't a bad idea just because it doesn't line up exactly with your idea.

prattiger65 wrote: »

Basic rule of thumb. 40% of calories from protein. 30% each for fat and carbs. Use the protein and fat as minimums. Once you reach that, you can fill in the rest of your calories with whatever you like. Again, that is a generic baseline and your individual goals may be different, just a starting point.

What???? no need to get that much protein unless you are on a really large calorie deficit. Better to aim for grams, such as 0.8 grams/lb of lean body mass for protein as a minimum. If you don't know your BF% aim for 0.7-0.75 grams/lb of body weight as a min. for fat set a min od 0.35 grams/lb of body weight, and fill in the remainder with carbs, but use the fat and protein as minimums and the carbs as a max.

The above is really for body composition, if you are just trying to lose scale weight, just eat less calories than you burn.

Try PB 2...it's basically powdered Peanut butter. They have different versions of it. I buy it right in the grocery store..but you can pretty much find it wherever. You could also google it as well.

erickirb wrote: »

prattiger65 wrote: »

Basic rule of thumb. 40% of calories from protein. 30% each for fat and carbs. Use the protein and fat as minimums. Once you reach that, you can fill in the rest of your calories with whatever you like. Again, that is a generic baseline and your individual goals may be different, just a starting point.

What???? no need to get that much protein unless you are on a really large calorie deficit. Better to aim for grams, such as 0.8 grams/lb of lean body mass for protein as a minimum. If you don't know your BF% aim for 0.7-0.75 grams/lb of body weight as a min. for fat set a min od 0.35 grams/lb of body weight, and fill in the remainder with carbs, but use the fat and protein as minimums and the carbs as a max.

The above is really for body composition, if you are just trying to lose scale weight, just eat less calories than you burn.

I agree completely about not worrying about macros, right up until the point the OP asked specifically about macros. 40% isn't out of this world, over the top unheard of. Also, did anyone even read the last line of my post???? I specifically said " this is a generic baseline and your individual goals may be different, just a starting point" I am all for contradicting broscience and debunking myths. And disagreeing with me is ok, doesn't make me wrong and you right, just a difference of opinion. I think everyone should think before they hit send. You didn't even address the OP, just contradicted my opinion. How bout just answer the OP, if it disagrees with others that's ok.