Where should the calories be coming from?
 

I'm using LoseIt! to figure out how many calories to eat per day. This week, my daily budget is 1770. I would really like to know what percentage of my calories should come from fat, protein, carbs, fiber, etc. I am trying to limit my carbs and use only whole grain but I am also trying to get a lot of fiber. I try to eat non-processed foods.

Last week's averages came out to 67.2 g of fat (38%), 145.1 of carbs (36%) with 19.3 g of fiber and 70.8 g of sugar, 102 g of protein (26%).

How does this look? What should I tweak?

Thanks!

Looks normal. How did you feel? Hungry? Satisfied? Wide swings of mood or hunger or steady until mealtime?

I feel pretty good. The difference between this time and previous attempts is that I am focusing on reducing my carbs. Even though I usually only eat whole grains, I am trying to avoid whole wheat bread, buns, pasta, etc. I am eating some grains, like those whole grain 100 cal. flat buns and some brown rice and red potatoes. I used to focus so much on reducing my fat intake that it's a bit of mind shift for me to select a hard boiled egg as a snack instead of a bag of pretzels, or to make meat for dinner instead of pasta (especially as a former vegetarian!) I guess I want to make sure that I am not eating too much fat and that I have a low enough carb intake.

Sometimes fat is 50% of my day, but not every day.

My carbs are usually around 140-150.

I lost almost all of my weight at 30% protein, 50% carbs and 20% fat. Now I maintain at approximately 30% protein, 30% fat and 40% carbs.

That looks pretty good as far as ratios. I like 45c/30f/25p for me. You should increase your fiber (gradually) to about 35g if possible.

I try really hard to get a lot of fiber and the only way I can come close to 35g is by eating a fiber bar every day. And I'm currently out of stock of those and waiting for my favorite.

just try to eat healthy foods in smaller portions throughout the day thats how i get my calories