Macro problem: Calorie Deficit but Running Over on Fat

TaurianDoll
TaurianDoll Posts: 111 Member
edited November 2024 in Food and Nutrition
I am consistently going over my fat allocation and in my opinion, I'm not eating anything that's too far out there on the fat scale. Maybe I'm wrong.

I opened my food diary so please take a look and let me know what you think. For my activity level, I feel pretty satisfied at the end of the day.

I work out 4 days a week and walk to work 3 days a week (I don't really consider this exercise but I log it anyway even though it's low impact).

I have 2 hard days at the gym and I run twice a week on separate days. I don't know if I provided enough information but I'm interested in your thoughts.

Replies

  • sixxpoint
    sixxpoint Posts: 3,529 Member
    You are probably undereating dietary fat.

    See page 2 of this website: http://www.1percentedge.com/ifcalc/

    Protein= 0.60-0.80 grams per 1 lb. bodyweight (this range promotes new muscle synthesis)
    Dietary Fat = a bare minimum of 0.40-0.45 grams per 1 lb. bodyweight (more is better if maintaining or bulking)
    Carbs and Alcohol fill in the rest of your calories. Opt for high fiber, nutritious carbs and do not abuse alcohol.

    Protein: 4 calories per gram
    Dietary Fat: 9 calories per gram
    Carbs: 4 calories per gram
    Alcohol: 7 calories per gram
  • TaurianDoll
    TaurianDoll Posts: 111 Member
    Thanks! I'm looking into that site.
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