Calorie Breakdown

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Zerbiak
Zerbiak Posts: 23 Member
in Food and Nutrition
My Daily calorie breakdown is currently 23% from Carbs, 21% from Fats and 56% from Protein. Is this fine? I seem to be 217grams of Protein over for the day? But I'm 128grams down on carbs?

My Goals are weight loss and lean muscle gain, how does this fit in?

And feel free to add me if you have similar goals

Replies

  • melaniecheeks
    melaniecheeks Posts: 6,349 Member
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    For muscle gain, high protein is good.

    Cant see your diary, but are you saying that you have it set to 56% protein and STILL you are over by 217g? What on earth are you eating?
  • krypt5
    krypt5 Posts: 243 Member
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    You need to be eating more carbs to gain muscle. Sure you need higher protein than the average individual, but carbs spare protein. If you eat more carbs, you don't have to be consuming ridiculous amounts of protein.
  • Zerbiak
    Zerbiak Posts: 23 Member
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    Hey,

    My protein intake is not set at 56% it just happens to be from the foods I eat. So I'm set at a Caloric goal of 1790 calories a day for a 2 pound weekly weight loss. Thus:

    Fat Goal: 60 grams
    Protein: 67 grams
    Carb goal: 246 grams

    However, as per my meals my totals are:

    Fat 48 grams - 12 grams short
    Carbs 118grams - 128 grams short
    Protein - 284 - 217 grams over

    My meals are:

    Breakfast:
    Instant Oats
    4 egg whites 1 egg with yolk

    Mid Morning:

    Extra Lean Mince and Vegetables with Basmati Rice

    Lunch:

    Extra Lean Mince and Vegetables with Basmati Rice

    Afternoon:

    Protein Shake

    Post Workout: Protein Shake

    Dinner:

    Chicken Breast Meal
  • persistenttiger
    persistenttiger Posts: 25 Member
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    Just change your goals to reflect those macros. You are unlikely to be able to gain muscle on such a deficit anyway - keeping the protein high (and weight training) will help spare lean mass.
  • persistenttiger
    persistenttiger Posts: 25 Member
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    I'd ditch the post workout shake if you've had one preworkout - opt for more veggies with dinner. High fibre diets help you to lose fat, so get the fruit and veg in!
  • kyle4jem
    kyle4jem Posts: 1,400 Member
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    I'd be interested to know how other MFP-members breakdown their calories in relation to their goals, i.e. just losing weight, toning up or building muscle.

    At the moment I just want to lose weight and maintain at a healthy level for a while. If I can sustain that then I might consider working on my body shape more.
  • babyblake11
    babyblake11 Posts: 1,107 Member
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    Why are you having a protein shake when you already meet your protein goals
  • melaniecheeks
    melaniecheeks Posts: 6,349 Member
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    Exactly!

    I aim to get over 100g protein a day, but I dislike the idea of shakes.

    I also aim to keep carbs in the range 100-150g
  • persistenttiger
    persistenttiger Posts: 25 Member
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    I am for 40% carbs, 30% protein and 30% fats (1/3 sat, 1/3 poly, 1/3 mono).

    I am trying to maintain and gain lean mass at the moment. When I go on a cut, I'll probably keep it the same, however I might bring the fat down a little and up the protein in its place.

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