How important are macros- how bad is too much fat

Personally I can't stick to such a low calorie plan unless my macros look like that. Fat keeps me satiated. Trying to eat 1500 or less and keep my fat under 30%, I'm a hangry mess 24/7 and I can't keep my calories where they need to be for weight loss. As soon as I up my fat and protein, but especially fat, I'm full on fewer calories. I think as long as you focus on good fats like avocados and nuts, it's okay short term (like for weight loss). You won't be eating 1200 cal forever. Once you're maintaining you can worry about getting your fat intake lower imho.

Someone else probably has a more scientific answer for you.

Cheesy567 wrote: »

You can change your macro settings.

I follow a Low-Carb, High-Fat diet. My fat macros are at 50%, protein at 35%, and carb at 15%. (My protein goal is high by choice, 120-150 gm per day, and I try to keep my carbs at 50-70gm per day. I have a muscle disease that has been flaring lately and the moderate carb has been better for that. Once it's under control again, I may drop back down to 30-50gm carbs a day, where I was last year.)

I am working on lowering my carbs... When u say 50-70gm per day is that net?

It seems the tide is turning on the whole fat vs carbs thing, there was an interesting article in New Scientist this week on the subject https://www.newscientist.com/article/mg23030771-600-carb-your-enthusiasm-are-bread-pasta-and-spuds-making-you-fat/

RunRutheeRun wrote: »

Nothing wrong with fats and what you've listed aren't all bad fats - your protein is too low though so that would be more important to increase. I eat around 40% fats regularly, it never hindered my weight loss. Eating too much is the only thing that hinders weight loss, regardless of what macro.

This. It's perfectly fine to play with your macros and set them in a way that's most satisfying, and on low calories (like 1200), you will probably want a higher percentage of protein and fat than MFP gives you. I started with 35-35-30 (P-C-F) when at 1250 before I started getting exercise calories. Increased them to 30-40-30 when I had more calories from exercise to play with, but lots of people do 40% or more fat and are happy (I don't find fat that satiating, so it wouldn't work for me). (Once I started exercising I lost most of my weight eating at least 1500 and often more.)

At 1200, 20% protein is only about 60 g, and it's more important at quite low calories/an aggressive deficit to keep protein at optimal levels to prevent unnecessary muscle loss, so I agree with RunRutheeRun that you might want to look at this. A common recommendation is at least .65-.85 g per lb of a healthy body weight/goal weight. Similarly, although lower fat works for some, a goal of at least .35 g per lb of healthy body weight is similarly a common recommendation. I would make sure that you are getting in good sources of fat, but it sounds as if you generally are.

Too much fat is just enough!

I don't worry too much about macros, if I find I'm persistently hungry I try and increase protein, but otherwise I don't sweat it. Like you, I don't need to worry about not eating enough fat!

I'm a great believer that the most important thing for a healthy diet is lots of fruit and veg, and I let the rest take care of itself. Of course, there are a lot of others who are much stricter about macros and wouldn't agree.

Carbs don't matter at all.