Going over my Fat macro by almost 100% everyday

[juscuizon]

My goal is to gain muscle mass. I already calculated my macros. My question is Is it OK for me to go over my fat by almost 100%? I want to be lean and lose my belly fat easily after I gain the mass I need or just lose it while I'm gaining mass. Oh and by the way my fat percentage is at 21.5%

I am 5 Feet 4 Inches and weight 126 lbs. My Goal is to weigh about 140 then start cutting.

My Actual Calorie Intake



Daily Protein | 191.05 grams
Daily Carbs | 239.49 grams
Daily Sodium | 1241.62 mg
Daily Sugar | 38.8 grams
Daily Fat | 100.07 grams
Daily Fiber | 31.93 grams
Total Calories | 2810.52 Calories



Estimated Calorie



Daily Protein | 151.8 grams
Daily Carbs | 273 grams
Daily Sodium | 2000 mg
Daily Sugar | 37.5 grams
Daily Fat | 50.6 grams
Daily Fiber | 19-2 grams
Total Calories | 2153.115 Calories

Comparing my estimated and actual macro intake i am over my fat by almost twice my estimated. I am not worried about my Protein being over and Carb being under, or should I be worried about it also?

[ErikTheElectric]

Eat less fat then? Not really sure why you're planning to eat ~50g of fat anyways. What's the rationale behind that?

[Sloan2015]

First of all, we have no idea where this 2100 calorie number you have set for yourself came from. If you used an IIFYM calculator online, what inputs did you use? There are other things you have to take into consideration such as activity level, etc. Secondly, going over and eating the amount you're eating now won't be an issue IF you don't mind gaining weight faster than you would if you took the time to see how your body is reacting to the caloric intake suggested by whatever it is you used to calculate that 2100 level. I doubt that is a number that will be used to gain weight, as presumably 90-100% of the male population barely even has that as a maintenance level.

[juscuizon]

First of all, we have no idea where this 2100 calorie number you have set for yourself came from. If you used an IIFYM calculator online, what inputs did you use? There are other things you have to take into consideration such as activity level, etc. Secondly, going over and eating the amount you're eating now won't be an issue IF you don't mind gaining weight faster than you would if you took the time to see how your body is reacting to the caloric intake suggested by whatever it is you used to calculate that 2100 level. I doubt that is a number that will be used to gain weight, as presumably 90-100% of the male population barely even has that as a maintenance level.

I am 5 feet 4 inches my BMR is at 1800 calories

I calculated it using My Lean weight and not using my whole body weight. I weigh 127 lbs and body fat is at 26.4 lbs so my lean weight is 101.2 lbs That's what I used to calculate my daily calorie which is 2153

Calculated it using this: muscularstrength(.)com/article/building-your-meal-plan-calculate-protein-carbohydrates-fat

[juscuizon]

Eat less fat then? Not really sure why you're planning to eat ~50g of fat anyways. What's the rationale behind that?

the 50g of fat is from the calculation I made based on my Lean weight.

[ErikTheElectric]

the 50g of fat is from the calculation I made based on my Lean weight.

You don't need to go that low.

[Zonick]

I wouldn't be worried about going over fat macros but I would about going over your estimated calorie intake if the objective is losing weight.

[juggernaut74ia]

I wouldn't be worried about going over fat macros but I would about going over your estimated calorie intake if the objective is losing weight.

First line in OP:

My goal is to gain muscle mass.

I agree - with your stats, a 50g goal was a bit too low to begin with, and it's perfectly fine to overshoot your fat goal, as long as it isn't causing you to fall short of protein or put you over your calorie budget.

That said - 2100 calories seems awfully low to be adding mass - even at your relatively short height. I guess try it out for 3-4 weeks, and if you're not gaining, look at bumping that up a few hundred calories.

[chamelious]

Not sure if you're male or female, but my GF's about 14lbs heavier than you at the same sort of BF%, something about your stats is off.

Why are you eating 700 calories over what you've calculated as the intake you want?

[juscuizon]

First line in OP:



I agree - with your stats, a 50g goal was a bit too low to begin with, and it's perfectly fine to overshoot your fat goal, as long as it isn't causing you to fall short of protein or put you over your calorie budget.

That said - 2100 calories seems awfully low to be adding mass - even at your relatively short height. I guess try it out for 3-4 weeks, and if you're not gaining, look at bumping that up a few hundred calories.

Thanks for the info man. I will try out your advice. Cheers!

[juscuizon]

Not sure if you're male or female, but my GF's about 14lbs heavier than you at the same sort of BF%, something about your stats is off.

Why are you eating 700 calories over what you've calculated as the intake you want?

I am a male, but I am skinny 5 feet 4 inches. Just added more calories to gain more.

[Mrpb]

Your fat intake is a minimum, not a maximum.