Newbie - Meeting protein but then over fats/carbs and under calories?

MegPenn29
MegPenn29 Posts: 4 Member
edited January 2023 in Food and Nutrition
Hello! I just started MFP in order to make sure I am getting at least 105-110 grams of protein each day. Due to a form of colitis (that I have been in remission for 3 years and worked hard to achieve with good foods), I eat very little dairy and eggs definitely cause issues sometimes. I am trying to have egg whites every day now to reach protein goals, and am having small amounts of Greek Yogurt. My condition does well with a lot of plant based proteins (nuts, legumes, etc.) and I eat healthy fats (i.e. nut butter, avocado, etc.) Even with eating animal proteins such as lean poultry, salmon, etc. I am having a tough time getting to that amount of protein without adding in the extra nuts, nut butter, flaxseed, etc. Plus again, with my colitis, too much animal protein doesn't promote the good gut balance I have worked for. The problem is that if I am meeting the protein now, I am over the macros for fats definitely, and maybe carbs if I am adding beans.

Even with all of this though, I am still short a few hundred calories each day and honestly am not hungry. I am a big eater but struggling to meet the calorie count. If I aimed to meet my protein and then also the calories I feel like I would be eating when I am not hungry. My breakfast this morning met 30 grams of protein and 30% macros, carbs were 39% and fats 31% (1/3 cup oats, 1/2 banana, 1/2 cup egg whites, 1/2 scoop pea protein powder (2 scoops are a serving), 1 tbsp of nut butter, 1 tbsp of flax seed. However, I could only eat half of it because it was SO filling! I am about 3-5 lbs over my happy weight, but am more focused on meeting the protein goals as I am a woman in my early 40's now.

Any advice? Is it ok that the fats might be way over if I am reaching the grams of protein that I am aiming for? What about if I am not meeting the calories, especially on days I work out? Thanks in advance!

Oops, meant to add this - I really try to focus on a whole foods diet, so I don't want to add in protein bars with tons of extra junk and ingredients in them either. I am ok with certain protein powders but really don't want to have it more than once a day, preferring to eat real, whole foods instead.

Replies

  • mtaratoot
    mtaratoot Posts: 14,938 Spam Moderator
    I am not a dietician, but I think that if your primary goal is protein and you're hitting than while staying within your calorie budget, don't sweat the rest of it.

    If you are not trying to lose weight, then not hitting your calorie budget could be problematic if it's an every day thing. Otherwise, enjoy the ride!
  • cwolfman13
    cwolfman13 Posts: 41,864 Member
    I'm assuming your macros are set to MFP default...there's nothing magical about them and there's no reason to worry about being bang on your macros. Macros in general are a very individual thing...there isn't any universally optimal macro ratio. For example, vegans by nature are likely to have a macro breakdown that is high in carbohydrates due to eating plant based. Bodybuilders put a huge premium on protein and carbohydrates and often eat low fat. Someone doing keto is going to have a macro ratio that is very high fat, moderate protein, very low carb. Endurance athletes are likely to have a macro ratio high in carbs, etc, etc, etc.

    For weight management, calories are what matter. Your macros are what make up your calories...ie 1g carb = 4 calories, 1g protein = 4 calories, 1g fat = 9 calories. You can create any macro ratio you wish but if you're new to this I would focus on calories 1st and foremost. Getting a higher amount of protein can be beneficial for those trying to lose weight as it is muscle sparing in conjunction with resistance training, but people can also do a lot of unnecessary handwringing trying to hit some number that may or may not particularly material in the overall scope of things.
  • Retroguy2000
    Retroguy2000 Posts: 2,168 Member
    edited January 2023
    I'm a bit confused. You say you're meeting your protein macro goal and going over the macro goals for fats and carbs as a result, but you're also hundreds of calories short. That doesn't add up.

    Tbh, it sounds like you have your answer. You know what foods work for you, and what types of protein work, and you know that some protein sources are much higher in calories than others, e.g. nuts vs white fish or protein powder.

    If you're meeting protein goals and short calories, add fruit, rice/pasta, bread, etc. If you just want the protein, add more white fish, chicken breast, or up your half scoop serving of pea protein (about 7g protein?) to a full scoop or more.
  • MegPenn29
    MegPenn29 Posts: 4 Member
    Retroguy2000 wrote: »
    I'm a bit confused. You say you're meeting your protein macro goal and going over the macro goals for fats and carbs as a result, but you're also hundreds of calories short. That doesn't add up.

    Tbh, it sounds like you have your answer. You know what foods work for you, and what types of protein work, and you know that some protein sources are much higher in calories than others, e.g. nuts vs white fish or protein powder.

    If you're meeting protein goals and short calories, add fruit, rice/pasta, bread, etc. If you just want the protein, add more white fish, chicken breast, or up your half scoop serving of pea protein (about 7g protein?) to a full scoop or more.


    I honestly don’t understand it either! The numbers aren’t lying though, I have it set for a calorie deficit already but for some reason I’m not meeting that daily goal. It hasn’t really been carbs a lot that I’m over but over on fats; they are all mostly mono and poly saturated fats.
  • MegPenn29
    MegPenn29 Posts: 4 Member
    edited January 2023
    cwolfman13 wrote: »
    I'm assuming your macros are set to MFP default...there's nothing magical about them and there's no reason to worry about being bang on your macros. Macros in general are a very individual thing...there isn't any universally optimal macro ratio. For example, vegans by nature are likely to have a macro breakdown that is high in carbohydrates due to eating plant based. Bodybuilders put a huge premium on protein and carbohydrates and often eat low fat. Someone doing keto is going to have a macro ratio that is very high fat, moderate protein, very low carb. Endurance athletes are likely to have a macro ratio high in carbs, etc, etc, etc.

    For weight management, calories are what matter. Your macros are what make up your calories...ie 1g carb = 4 calories, 1g protein = 4 calories, 1g fat = 9 calories. You can create any macro ratio you wish but if you're new to this I would focus on calories 1st and foremost. Getting a higher amount of protein can be beneficial for those trying to lose weight as it is muscle sparing in conjunction with resistance training, but people can also do a lot of unnecessary handwringing trying to hit some number that may or may not particularly material in the overall scope of things.
    cwolfman13 wrote: »
    I'm assuming your macros are set to MFP default...there's nothing magical about them and there's no reason to worry about being bang on your macros. Macros in general are a very individual thing...there isn't any universally optimal macro ratio. For example, vegans by nature are likely to have a macro breakdown that is high in carbohydrates due to eating plant based. Bodybuilders put a huge premium on protein and carbohydrates and often eat low fat. Someone doing keto is going to have a macro ratio that is very high fat, moderate protein, very low carb. Endurance athletes are likely to have a macro ratio high in carbs, etc, etc, etc.

    For weight management, calories are what matter. Your macros are what make up your calories...ie 1g carb = 4 calories, 1g protein = 4 calories, 1g fat = 9 calories. You can create any macro ratio you wish but if you're new to this I would focus on calories 1st and foremost. Getting a higher amount of protein can be beneficial for those trying to lose weight as it is muscle sparing in conjunction with resistance training, but people can also do a lot of unnecessary handwringing trying to hit some number that may or may not particularly material in the overall scope of things.


    I did already adjust them for 40- carbs, 30 fats, 30 protein. I’ve never really focused on macros but setting it to that percentage puts me to where I should be to meet the protein goals. But to meet the minimum protein I am ending up about 40 for fats, 35 carbs and 25 protein.
  • Retroguy2000
    Retroguy2000 Posts: 2,168 Member
    MegPenn29 wrote: »
    I did already adjust them for 40- carbs, 40 fats, 30 protein. I’ve never really focused on macros but setting it to that percentage puts me to where I should be to meet the protein goals. But to meet the minimum protein I am ending up about 40 for fats, 35 carbs and 25 protein.
    Now I'm even more confused. 40+40+30=110.

    If they add up to 100, that's 100% of your calorie goal. It's impossible to be meeting your protein goal and over on fats and carbs, without also going over the calorie goal.
  • COGypsy
    COGypsy Posts: 1,475 Member
    If you're over macros and under calories, I'd check your entries. MFP is crowdsourced and there's no oversight as to what "has" to be entered to create a food entry or how accurate those entries might (or might not) be. I'd verify calories and macros against either the product packaging or the USDA database for all of your entries and see that gets you closer to the numbers balancing out.
  • MegPenn29
    MegPenn29 Posts: 4 Member
    edited January 2023
    Retroguy2000 wrote: »
    MegPenn29 wrote: »
    I did already adjust them for 40- carbs, 40 fats, 30 protein. I’ve never really focused on macros but setting it to that percentage puts me to where I should be to meet the protein goals. But to meet the minimum protein I am ending up about 40 for fats, 35 carbs and 25 protein.
    Now I'm even more confused. 40+40+30=110.

    If they add up to 100, that's 100% of your calorie goal. It's impossible to be meeting your protein goal and over on fats and carbs, without also going over the calorie goal.

    I'm sorry, I just edited my post. I meant to say 40 carbs and 30 fat and 30 protein. And when I say going over, it is not by a lot, but I am definitely going over more for fats. I haven't added in much beans but if I add those in towards an overall protein, then I would be higher on the carbs.

Categories