Trying to cut fat, question about macros.

[RuthlessRyda]

Hello all!

I have been going through a few different periods. Recently lost a ton of weight, spent the last four months rebuilding strength and muscle mass. About to start to cut again but don't want to lose a ton of mass/strength.


I made a spreadsheet to log my diet, it totals grams of carbs/fat/proteins. Calculates total calories and percentages of carbs/fats/proteins. I tracked a few different days and averaged it out.

Here is what I got and also my question.

Total Calories: 2805.94
Total Carbs(g): 312.3
Total Protein(g): 218.41
Total Fat(g): 75.9


Percentages
Total Carbs: 44.52%
Total Protein: 31.14%
Total Fat: 24.34%


Are these good macros and a good amount of calories to intake for a good lose? I am looking to lose one to two pounds a week. Here are my stats

Height: 5'9"
Weight: 229
B/F%: 20%
Age: 27


Any tips or comments? Thanks in advance everyone!

[BazingaO]

Your fat intake is far too low, especially for your weight. You need to eat at least 0.45 gr of fat per pounds of bodyweight which is far from your daily intake.

If your maintenance is higher than 2806 calories, then yes 2805 is a good number to lose weight/fat.

But I urge you to increase your daily fat intake ( salmon, nuts, peanut butter, olive oil, cheese....).

[Bastiat]

yep, fat could be increased some by decreasing protein some.

Also, do you know your TDEE? that will determine whether 2805 is a good number or not.

[RuthlessRyda]

3277 Is my TDEE. I am sure some days more than others.

[ZMan45]

Fat is probably ok assuming proper EFA intake. Try it out and see how it works for you. 75g is not dangerously low by any stretch.

[Bastiat]

3277 Is my TDEE. I am sure some days more than others.

~500 deficit, ~15%, and ~1lb/wk. thats a pretty good spot. think about tweaking your macros and BazingaO mentioned and you should be on your way.

[RagingVeins]

If you weigh 225, you'd be fine getting 165 to 185g of protein per day. That's 0.73 to 0.82g per lb of body weight.

[NapBizzy]

Your fat intake is far too low, especially for your weight. You need to eat at least 0.45 gr of fat per pounds of bodyweight which is far from your daily intake.

If your maintenance is higher than 2806 calories, then yes 2805 is a good number to lose weight/fat.

But I urge you to increase your daily fat intake ( salmon, nuts, peanut butter, olive oil, cheese....).

Highly agreed. Fat needs to be AT LEAST half of your total caloric intake. Your carbs and protein are far too high. Protein should be around 15-20% depending on how much you feel your body needs, and carbs should be 20-30%, depending on your activity level and how much you feel your body needs.

Also, I should highly reccomend you stay away from nuts (excluding macadamias) and peanut butter. They are far too high in linoleic acid to incorporate into any diet.

[WonderPug]

Highly agreed. Fat needs to be AT LEAST half of your total caloric intake. Your carbs and protein are far too high. Protein should be around 15-20% depending on how much you feel your body needs, and carbs should be 20-30%, depending on your activity level and how much you feel your body needs.

Also, I should highly reccomend you stay away from nuts (excluding macadamias) and peanut butter. They are far too high in linoleic acid to incorporate into any diet.

The above is, of course, utter nonsense.

OP: Ensure that your intake of macronutrients meets sufficiency (as defined below), with remaining macronutrient composition of the diet being largely a function of personal preference.

Ideally, ensure macronutrient sufficiency predominantly or, ideally, entirely from whole and minimally processed foods.

Protein: ~0.6 to ~0.8 grams per pound of bodyweight (or target/ideal weight in the obese) -- the highest amount justified by research.

Fat: ~0.45 grams per pound of bodyweight (or target/ideal weight in the obese) -- the lowest amount implied by clinical observation.

Remaining caloric budget: whatever mix of macronutrients you prefer -- as implied by research.

[andrewlef]

Highly agreed. Fat needs to be AT LEAST half of your total caloric intake. Your carbs and protein are far too high. Protein should be around 15-20% depending on how much you feel your body needs, and carbs should be 20-30%, depending on your activity level and how much you feel your body needs.

Also, I should highly reccomend you stay away from nuts (excluding macadamias) and peanut butter. They are far too high in linoleic acid to incorporate into any diet.

This is crazy. And completely false.

[BazingaO]

Highly agreed. Fat needs to be AT LEAST half of your total caloric intake. Your carbs and protein are far too high. Protein should be around 15-20% depending on how much you feel your body needs, and carbs should be 20-30%, depending on your activity level and how much you feel your body needs.

Also, I should highly reccomend you stay away from nuts (excluding macadamias) and peanut butter. They are far too high in linoleic acid to incorporate into any diet.

Half of the calories from fat ?

15% protein ?

No nuts ?

Wutt ??

[RuthlessRyda]

Thanks! I will read over the two articles tonight!

[AlwaysTryin]

Half of the calories from fat ?

15% protein ?

No nuts ?

Wutt ??

He has been posting this all over the forums