Anonymous
Post 01/20/2023 15:18     Subject: Carbs, Protein and Fat percentages?
Anonymous wrote:Can folks recommend some easy ways to get to 100+g of protein per day? I struggle to cook and eat a lot of actual meat or fish so I find myself hovering more like in the 35-50 g of protein each day with it mostly coming from non-meat and non-fish sources (like yogurts, beans/legumes). I rarely feel like having a meaty snack so especially looking for protein-filled snacks that are not just sugary bars.

Thank you!


I track my macros using the MyPlate app - which has a basic level that is free. It helps me track the three main macros - fat, protein, carbs.

Example of my morning meal: I drink a Fairlife Protein Shake in the morning after my workout = 150cals, 30 grams protein, 4 grams carbs. And I have two eggs = 160cals, 14 grams protein
Lunch might be 4oz chicken = 25 grams protein
Dinner will be a salad with protein of some kind = beef/steak, chicken, salmon. That's going to add another 25 grams of protein approx.

This gets me pretty close to 100 grams of protein.
Anonymous
Post 01/20/2023 15:00     Subject: Carbs, Protein and Fat percentages?
Anonymous wrote:
Anonymous wrote:
Anonymous wrote:
Anonymous wrote:
Anonymous wrote:Looking at it through percentages does not make much sense. You need to hit a minimum protein number (about 0.8g per lb of weight) a minimum fat number (about 40g for women for hormonal health) and from there it is all personal preference. Looking at what you posted, your protein looks low and fat high, but it also all depends on the total calories you are eating.


Note: weight is your ideal weight, not where you are now, if you are trying to lose weight.
For me, I'm 156 but my goal is 144lbs so my protein is 115g per day.


Ideal weight often does not make much sense. 115 at 156 is pretty low when dieting. It is better to keep protein high to ensure you maintain muscle mass. Except for very obese individual 0.8g/1lb is a good guideline and 1g/1lb is preferable for already lean individuals when dieting.


Thank you. this is PP. I'm focused on building muscle over dieting. Are you suggesting I eat 150g of protein? I try to eat over 115g protein but it's really hard!


Are you the person who wants to go down from 156 to 144? And at the same time your focus is on building muscle? These two goals are not really compatible. If you want to shave off the extra fat you need to be in a calorie deficit. If you are not too aggressive with your deficit and new to lifting you can build a little bit of muscle while losing fat. Otherwise, if your main goal is to build you need a slight surplus and that will lead to weight gain (from muscle as well as fat). The fastest and most effective goal to square your goals is to lose the fat first with a moderate deficit while maintaining your muscle through high protein and lifting. And once that is done get in a 100-200 calorie daily surplus and out the work in the gym to gain muscle. In any case at your weight I would try to eat at least 130g of protein.

What is this knowledgeable person doing here?!? I’m shocked to see actual helpful information on cutting and bulking. Nice work PP.
Anonymous
Post 01/20/2023 13:52     Subject: Carbs, Protein and Fat percentages?
It really doesn’t matter, if your goal is weight loss. Eat in a way that makes sense to you and is sustainable. You do not need 100+ grams of protein per day to lose weights. It is all about calories. The only time high protein is necessary is if you are trying to gain muscle mass.
Anonymous
Post 01/20/2023 12:34     Subject: Carbs, Protein and Fat percentages?
Can folks recommend some easy ways to get to 100+g of protein per day? I struggle to cook and eat a lot of actual meat or fish so I find myself hovering more like in the 35-50 g of protein each day with it mostly coming from non-meat and non-fish sources (like yogurts, beans/legumes). I rarely feel like having a meaty snack so especially looking for protein-filled snacks that are not just sugary bars.

Thank you!
Anonymous
Post 01/20/2023 11:51     Subject: Carbs, Protein and Fat percentages?
Anonymous wrote:
Anonymous wrote:
Anonymous wrote:
Anonymous wrote:Looking at it through percentages does not make much sense. You need to hit a minimum protein number (about 0.8g per lb of weight) a minimum fat number (about 40g for women for hormonal health) and from there it is all personal preference. Looking at what you posted, your protein looks low and fat high, but it also all depends on the total calories you are eating.


Note: weight is your ideal weight, not where you are now, if you are trying to lose weight.
For me, I'm 156 but my goal is 144lbs so my protein is 115g per day.


Ideal weight often does not make much sense. 115 at 156 is pretty low when dieting. It is better to keep protein high to ensure you maintain muscle mass. Except for very obese individual 0.8g/1lb is a good guideline and 1g/1lb is preferable for already lean individuals when dieting.


Thank you. this is PP. I'm focused on building muscle over dieting. Are you suggesting I eat 150g of protein? I try to eat over 115g protein but it's really hard!


Are you the person who wants to go down from 156 to 144? And at the same time your focus is on building muscle? These two goals are not really compatible. If you want to shave off the extra fat you need to be in a calorie deficit. If you are not too aggressive with your deficit and new to lifting you can build a little bit of muscle while losing fat. Otherwise, if your main goal is to build you need a slight surplus and that will lead to weight gain (from muscle as well as fat). The fastest and most effective goal to square your goals is to lose the fat first with a moderate deficit while maintaining your muscle through high protein and lifting. And once that is done get in a 100-200 calorie daily surplus and out the work in the gym to gain muscle. In any case at your weight I would try to eat at least 130g of protein.
Anonymous
Post 01/20/2023 11:06     Subject: Carbs, Protein and Fat percentages?
Anonymous wrote:When I enter my food into tracking app it shows a pie chart of percentage of carbohydrates, protein and fat.

So right now it says my food eaten today is: Carbs 40.5%, Protein 18.9% and Fat 40.6%

Are there percentages that I should be trying to obtain daily?

I have no idea if the above percentages are good or not. Thanks for any insight.


Your protein is way too low. Your carbs are too high.

You're 155lbs, protein should be around 100 grams per day

Try to keep carbs under 50 grams per day.

Fat % looks about right
Anonymous
Post 01/20/2023 10:55     Subject: Carbs, Protein and Fat percentages?
Anonymous wrote:
Anonymous wrote:
Anonymous wrote:Looking at it through percentages does not make much sense. You need to hit a minimum protein number (about 0.8g per lb of weight) a minimum fat number (about 40g for women for hormonal health) and from there it is all personal preference. Looking at what you posted, your protein looks low and fat high, but it also all depends on the total calories you are eating.


Note: weight is your ideal weight, not where you are now, if you are trying to lose weight.
For me, I'm 156 but my goal is 144lbs so my protein is 115g per day.


Ideal weight often does not make much sense. 115 at 156 is pretty low when dieting. It is better to keep protein high to ensure you maintain muscle mass. Except for very obese individual 0.8g/1lb is a good guideline and 1g/1lb is preferable for already lean individuals when dieting.


Thank you. this is PP. I'm focused on building muscle over dieting. Are you suggesting I eat 150g of protein? I try to eat over 115g protein but it's really hard!
Anonymous
Post 01/20/2023 10:32     Subject: Carbs, Protein and Fat percentages?
Anonymous wrote:
Anonymous wrote:Looking at it through percentages does not make much sense. You need to hit a minimum protein number (about 0.8g per lb of weight) a minimum fat number (about 40g for women for hormonal health) and from there it is all personal preference. Looking at what you posted, your protein looks low and fat high, but it also all depends on the total calories you are eating.


Note: weight is your ideal weight, not where you are now, if you are trying to lose weight.
For me, I'm 156 but my goal is 144lbs so my protein is 115g per day.


Ideal weight often does not make much sense. 115 at 156 is pretty low when dieting. It is better to keep protein high to ensure you maintain muscle mass. Except for very obese individual 0.8g/1lb is a good guideline and 1g/1lb is preferable for already lean individuals when dieting.
Anonymous
Post 01/20/2023 10:26     Subject: Carbs, Protein and Fat percentages?
Anonymous wrote:Looking at it through percentages does not make much sense. You need to hit a minimum protein number (about 0.8g per lb of weight) a minimum fat number (about 40g for women for hormonal health) and from there it is all personal preference. Looking at what you posted, your protein looks low and fat high, but it also all depends on the total calories you are eating.


Note: weight is your ideal weight, not where you are now, if you are trying to lose weight.
For me, I'm 156 but my goal is 144lbs so my protein is 115g per day.
Anonymous
Post 01/19/2023 21:35     Subject: Carbs, Protein and Fat percentages?
Anonymous wrote:
Anonymous wrote:Looking at it through percentages does not make much sense. You need to hit a minimum protein number (about 0.8g per lb of weight) a minimum fat number (about 40g for women for hormonal health) and from there it is all personal preference. Looking at what you posted, your protein looks low and fat high, but it also all depends on the total calories you are eating.


It says I have consumed 582 calories so far today.
Thanks


That is basically one meal. Look at where you land once you have consumed all your calories.
Anonymous
Post 01/19/2023 15:03     Subject: Carbs, Protein and Fat percentages?
Anonymous wrote:All bodies are different but a good balanced target is 40% carbs/30% protein/30% fat while hitting your calorie goal.

So you might need to adjust these numbers based on your calories and foods you want to eat but if nothing else you should always try to hit your protein goal. Its okay to be a little under on the others.


Thanks
Anonymous
Post 01/19/2023 15:02     Subject: Carbs, Protein and Fat percentages?
Anonymous wrote:Looking at it through percentages does not make much sense. You need to hit a minimum protein number (about 0.8g per lb of weight) a minimum fat number (about 40g for women for hormonal health) and from there it is all personal preference. Looking at what you posted, your protein looks low and fat high, but it also all depends on the total calories you are eating.


It says I have consumed 582 calories so far today.
Thanks
Anonymous
Post 01/19/2023 14:37     Subject: Carbs, Protein and Fat percentages?
Looking at it through percentages does not make much sense. You need to hit a minimum protein number (about 0.8g per lb of weight) a minimum fat number (about 40g for women for hormonal health) and from there it is all personal preference. Looking at what you posted, your protein looks low and fat high, but it also all depends on the total calories you are eating.
Anonymous
Post 01/19/2023 14:28     Subject: Carbs, Protein and Fat percentages?
All bodies are different but a good balanced target is 40% carbs/30% protein/30% fat while hitting your calorie goal.

So you might need to adjust these numbers based on your calories and foods you want to eat but if nothing else you should always try to hit your protein goal. Its okay to be a little under on the others.
Anonymous
Post 01/19/2023 14:23     Subject: Carbs, Protein and Fat percentages?
When I enter my food into tracking app it shows a pie chart of percentage of carbohydrates, protein and fat.

So right now it says my food eaten today is: Carbs 40.5%, Protein 18.9% and Fat 40.6%

Are there percentages that I should be trying to obtain daily?

I have no idea if the above percentages are good or not. Thanks for any insight.