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Please keep questions on topic, write clearly, concisely, and don't post diet calculations.

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Dan
Dan
October 22, 2020 01:23

In my rest days, is it ok if i fall short on my fat for like 7 grams?

Matt Laplante
Matt Laplante
October 18, 2020 04:09

Hi Andy, Great stuff, I am always learning with every article. I am currently cutting and make it a point to always hit my protein intake targets (0.8g-1g per pound). I do often fall short on my carb and fat targets. I assumed this was ok and would help to loose weight a bit faster but the protein would maintain my muscle mass. Is that true or should I try to do a better job meeting my carb and fat numbers? After reading this, I am concerned I am doing the wrong thing. What is the impact of missing my carb or fat targets?
Thanks a bunch!
Matt

Matt
Matt
October 22, 2020 01:00
Reply to  Andy Morgan

Thanks for the additional information Andy! I will not exceed protein targets so when I am short on carb/fat, it is just a more severe caloric deficit (so an additional 100-500 caloric deficit on a target of 1767). On a 10 week cut, I have been losing at a 0.75% rate on average (193 to 179lbs), so a bit more aggressive than 0.5 but still within range I think without significant muscle loss (I hope!).
My workouts have remained vigorous and making progress on main lifts, that is my gauge if my carb/fat intake is too low. The progress tracker spreadsheet is really helpful when changes are not noticeable in the mirror, they show up in the measurements or on my weigh in.
Thanks!
Matt

Leinad
Leinad
October 13, 2020 09:02

Is it ok if I go over my protein for like 20 grams? My calories are good and carbs and fat

Victoria
Victoria
September 18, 2020 03:46

Hi, Thanks for all the matter-of-fact, clear information! It has help me a lot. What are your thoughts of hitting calories/day vs. hitting avg. calories/day, also hitting proteins, fat and carbs /day vs. avg.day?
You sort of replied in the FAQ “You’ve exceeded all your macros” But that was only about overeating on one specific day. What is your take of hitting the calories (and protein, fat, carbs) on average as an ongoing strategy. ? Is it more important to consume my max 1400 every single day? Are there any concerns with consuming avg 1400/day? ex: 1350+2000+1100+1450+800+1400+1500, for a average of 1372/day? Same question with the micro targets.
Thank you!

Tiffany
Tiffany
June 2, 2020 19:57

Hi Andy, I have just started to count my macros and am using an app to track my food. Each day I am keeping below my grams for each of the macros but my ratios are way off. I can’t seem to eat enough protein, which means my carb and fat ratios are higher. I just wanted to know how important keeping the ratio is and whether or not just sticking under daily grams is sufficient so lose weight or do I need to adjust this. Thanks for your help!
Tiffany

Shelly Walker
Shelly Walker
May 13, 2020 12:20

Oh my Gosh. Thank you for this article! I am constantly trying to figure out how to eat *so much* and fall short on protein and carbs because of intermittent fasting. This really helps. Question: should I just stop eating when I hit my caloric goal, even if I am deficient in macros? I can’t get myself to mentally accept eating more to hit my macros :/

Serena
Serena
May 4, 2020 06:47

Who’s your certification through or what’s your degree in?

I’m super interested into progressing my knowledge in the fitness industry on an academic level.

Tim
Tim
April 23, 2020 03:47

Andy, I’ve been cutting and occasionally I reach my calorie target at the end of the day and am 30 grams of protein short of my protein target (I’m 170 lbs and an intermediate trainee). Which is better: eating an extra ~150 calories & ~30 grams protein to help preserve muscle or not eating and benefiting from the extra caloric deficit/fat loss? I’m pretty disciplined but when this happens there’s really not much I could have done differently given my family’s reality and thus occasionally find myself in this situation.

Walter Gernand
Walter Gernand
February 28, 2020 08:34

Hi Andy, if you are short on carbs, and not near a kitchen, can you down a soda to hit the number? I know food is the best option. Just looking for a shortcut when needed. πŸ™‚ Thanks!

Melissa Wise
Melissa Wise
January 30, 2020 04:12

Even with shakes, I’m consistently missing my protein goal. Is it alright to lower protein just a tad and increase carbs/fat to make up for the lost calories? Most days I’m full but have protein left to fill so then that ends up meaning I’m not getting my calorie goal either. On the calculation I’m at 1.4 g/lb, so what will the consequences be if I change that to 1?

Mollie
Mollie
December 18, 2019 21:17

Hi Andy, I’m newly vegetarian and am struggling to hit my protein targets. What protein sources do you suggest for vegetarians? Thanks!

Olga
Olga
December 2, 2019 06:55

Hello there πŸ™‚ Thank you for this post. I am wondering though if consistently hitting my protein goal and yet often going under recommended calorie goal has anything to do with why I am not seeing the scale move. Recently started strength training plus incorporating LISS cardio daily, learned about macros so now tracking them daily as well but as I have been used to eating less in the past, the increase in protein intake keeps me fuller and thus make me think it is not sensible to eat more calories to get to goal if I’m already full. Should I keep going and just be patient or do I adjust meals to meet my caloric requirement and possibly see results?

Daniel
Daniel
August 19, 2019 21:57

Hello Andy. Love your site.

I’ve been vegan for three years, and only recently have decided to try and te in better shape. However I’m having serious trouble reaching my protein macros. Is there a way to consume 150g or protein without using animal sources?

Krystina
Krystina
July 31, 2019 00:12

I’m finding it hard to reach my calorie goal every day. I’m also nervous about reaching it and going over on my protien and fat.

Rob Torres
Rob Torres
June 6, 2019 10:29

What is the minimum daily amount of Omega-6 required?

Is it true that burning them is bad?

Jamie mcintosh
Jamie mcintosh
June 6, 2019 07:11

I’m usually close to all my macros is it important a get them spot on is it ok if there all a bit short sort from my protein which is usually abjt higher but my carbs and fat are usually below will this make a difference

Mark Finnie
Mark Finnie
May 21, 2019 09:25

Hi Andy,

Should Fat from my fish oil supplement contribute to my daily Macro target? I’m taking 30ml of fish oil daily and its contributing 27 grams of Fat. I’m assuming yes but wanted to check.

Apologies if this has been asked before – I did have a look at some of your articles but didn’t see any reference.

Thans

Jesse
Jesse
April 21, 2019 00:03

I am relatively new to applying the concept of tracking my macros and have read that doing so in addition to high carb versus low carb days can help train my body to naturally burn unwanted restored fat but again, I am new to all of this and don’t know exactly what works right for me just yet.

What is your opinion on the idea of adding in high and low carb days? Ex:) if I’m an endomorph I would consider five low carb days and two high carb days.

Is it the opposite of what tracking macros on a regular basis is all about?

Lastly, if you do recommend high and low carb days to help burn fat then do my work out routines matter as far as what days I would do my HIIT work outs and light weight training considering some days I might have less energy due to lack of carbohydrates.

Any help is greatly appreciated!

Dan
Dan
April 9, 2019 07:57

Is it important to eat your carbs, protein and fats in any balanced manner each meal, or just so long as you meet your daily goals, meaning, maybe dinner is carb heavy but lunch was mostly just protein, etc?

Ibeth
Ibeth
February 19, 2019 03:46

When trying to balance macros and calories you said calories are more important..so what if you were at your goal calories and macros but you burned some calories at the gym….do you add more food to replace those lost calories? If so with what?(carbs, fat, protein?)

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