Macros for Fat loss - Too much protein to eat. Help.

[PabloArg]

Hello people.

I need your advice.

Right now Im eating 45% Carbs 25% Proteins 30% Fat al 3600 cals.

Im going to start eating to reduce my body fat (Im around 16% and want to be in 10%). Because of that I want to start eating 2800 cals in 50% Proteins 30% carbs 20% fat.

But the problem is that 50% of protein means that I have to eat 350 of proteins... thats a lot of protein for my body weight (153 lbs and 5´9).

Shoul I eat that amount of protein? Or should I decrease the amount of calories?

Thanks a lot!

[PBateman2]

You need to read here:

http://forum.bodybuilding.com/showth...hp?t=156380183

[PabloArg]

First of all, thank you for the link.

I checked it and made the formulas for my body. I dont know how accurate those could be because I have a fast metabolism and need to consume more calories than suggested to maintain weight.

So, this post says that If I sustract a small percentage from my TEE (Total Energy Expenditure) while I consume 2.5 - 3 grams of protein per kg Im going to lose fat but keep muscle as efficient as possible? Is this right? Even if that means that 45% of the calories come from carbs?

Thank you

[theerun]

If I sustract a small percentage from my TEE (Total Energy Expenditure) while I consume 2.5 - 3 grams of protein per kg Im going to lose fat but keep muscle as efficient as possible? Is this right? Even if that means that 45% of the calories come from carbs?

Yes. Calories are the most important factor for weight loss. "Correct" macros will help you to hold on to LBM. If you are targeting 2800 cals, then rough numbers might be:

(at least) 160g Protein, 75g Fats - 1275 cals, fill the remaining 1525 cals however you like.

[WonderPug]

Macronutrient Intake

Protein: ~0.6 to ~0.8 grams per pound of bodyweight -- the highest amount justified by research.

Fat: ~0.45 grams per pound of bodyweight -- the lowest amount implied by clinical observation.

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

[Domicron]

btw why do you want to cut?

[PabloArg]

Thank you, now its clear what I need to eat.

I want to cut because I´ve been "bulking" from March to November (went from 141 lbs to 153 lbs) and I gained fat in the process that I want to eliminate now.

Thanks