Not Getting Ratios Right With Protein/Fat/Carbs, Confused!

Answered on August 19, 2014
Created March 27, 2012 at 2:35 PM

I recently talked to my trainer/paleo guru about getting my body fat % down. We did all the caloric related math for my BMR and needs. In order to decrease body fat, my caloriie requirement daily is 1777kcal. I have been tracking my food using myfitnesspal and have been hitting this range within about 100-200 calories (sometimes its a bit over).

My struggle is that in terms of the Grams of food (fat/proteins/carbs) im getting, Im finding I'm NOT able to hit ENOUGH g's p (in the 120g/day range for protein, 140g fat, 90g carb) of food without going over the calorie limit.

Am I totally confused on this?? Help! For example I had the following foods yesterday:

Breakfast Calories Carbs Fat Protein 3 Eggs Scrambled - Srambled, 3 Egg Scrambled 240 0 5 6
Trader Joe's - Apple, Chardonnay Chicken Sausage, 1 link 140 3 6 16
Coffee - Brewed from grounds, 1 cup (8 fl oz) 2 0 0 0
Wholesome Farms - Heavy Cream, 4 tbsp 240 0 24 0

Lunch Generic - Primal Coconut Pancakes and Waffles, 3/4 cup 314 9 30 5
Blueberries - Frozen, unsweetened, 1 cup, unthawed 79 19 1 1
Madhava - Blue Agave Nectar - Raw, 1 tbsp (21g) 60 16 0 0


Dinner Trader Joe's - All Natural Chicken Legs, 8 oz. 360 0 20 44
Avacado - Meduim, 30 grams (1/5 medium avacado) 50 3 5 0
Generic - Roasted Brussels Sprouts With Olive Oil, 1 cup 136 11 10 4

Snacks Trader Joe's - Trail Mix-Simply Almonds, Cashews and Cranberries Trek Mix , 1/2 cup

MY TOTALS WERE AS FOLLOWS: cals1,681 PROTEIN (G) 87 fat(G) 99 (carb) 76

what can I change so i'm eating to stay within caloric limits but getting more in the range of grams/day?



on March 27, 2012
at 03:04 PM

This is the problem with relying on math - if you don't do it right you're lost.



on March 27, 2012
at 02:59 PM

120g P x 4 = 480 cal, 140g F x 9 = 1260 cal, 90g C x 4 = 360 cal, Total = 2100 cal. You just can’t hit these gram targets and still be under 1800 calories. Make sure the protein requirement is correct first, then play around with differing levels of fat and carbs and see what works best for you. (And I’m not really a fan of primal waffles and agave nectar – try some meat and potato)

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3 Answers



on March 27, 2012
at 03:58 PM

I would reduce the fat.


on March 27, 2012
at 02:57 PM

Well, it would be impossible to get the grams that you list of protein, fat, and carbs per day only in 1700ish calories. Protein and carbs have about 4 calories per gram and fat has 9. 120 grams protein (480 calories) plus 140 grams fat (1260 calories) plus 90 grams carbs (360 calories) equals 2100 calories.

How did you calculate your macronutrient needs?


on March 27, 2012
at 02:56 PM

For starters I would change that lunch to something whole like chicken, turkey and beef. Also, do you use any coconut oils, olive oils to cook eggs in? Those can get you to increase your calories but keep you full longer. (I only saw some with the brussel sprouts). I also wouldn't worry too much about your calorie intake. Listen to your body. If you feel good then go with it. Keep moving and exercising. Also, have you checked out Primal Body Primal Mind by Nora Gedgaudas? She is not a huge advocate of the arbitrary protein numbers everyone shoots for and recommends around about the range you are eating. Too much protein turns to sugar in the body and can store as fat, this essentially stalls body fat loss. Just a thought. I really love her work and I have found her very helpful. Good luck! It's a journey!

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