HI feathers!

I had a quick question. My goal everyday has been to keep my calories under 1300 and have my percentages: Carbs - 40% Fat - 30% Protein - 30%

My question is, how much too much fat? Although my cals and percentages are where they should be I feel like 50g of fat is kind of a lot. And half of that is coming from the almonds I eat. I have 1 oz of almonds in the morning (14g of fat), .5 ounces as a snack during the day (7g of fat) and another .5 ounces at dinner (another 7g of fat)

Is this too much almonds? Is 50g of fat a lot if my percentages are 40-30-30 and my cals under 1300?

Since you are eating beliow your BMI, you really need to get more protein in, to minimize muscle loss as much as you can... the 40-30-30 thing is just not appropriate here, in my opinion... you want your weight loss to be fromyour body fat, right? i would honestly get 40% at LEAST from protein ( a minimum of 135 grams per day--- which is your current weight) Im NOT going to tell you not to eat below your BMI, like others here would, but do it in a smart way, ya know?:
And no, at that harsh of a deficit, 50g of GOOD fat is not too much whatsoever, and is actually a really good thing.

Really?? I feel like I am getting so much protein in! Its usually around 90g but I guess thats not enough? You are right; I def dont want to lose muscle!! Ahh you have me scared now. I need to find more ways to get protein in..

I don't think 50 grams is bad because remember not all fat is equal. Fats from olive oil and avocado's and nuts are good fats and your body does need some fat from these foods to function.

If you are losing weight the way you are eating then I wouldn't change anything.

I agree with mkroyer, maybe try increasing your protein .. if you can..

When i look back at my food log there were many days when I went over my protein levels for the day and consumed more like 45% or somedays (rare) 50%. But I have always been a meat person so this was NOT hard at all...

But nuts are good fat so don't be too worried, however if you increase your protein decrease your fat a little and you will mentally feel better about it probably!!! (since 50g worries you)

Egg whites are a great source of protein. 1 cup is about 125 calories and gives you 28 grams of protein (approx). Chicken breast with no skin as well as some protein powders are also very good sources of low cal proteins.

With that increased protein...make sure to drink more water to help process your protein intake as well as to flush out the waste produced...

1-1.5 grams of protein per pound is recommended for bodybuilders.

beans/lentils. if you're not interested in meat, and need low cals beans are the way to go.

try a black bean salad. beans, basil/cilantro, salsa. use as a dip w/ veggies, throw it on a wrap- i love flat out, or on a romain leaf.
also, do you have ideas on salt free almonds. i bought those by mistake. they are tasty in yogurt or granola though.

Yes, thats the kind I buy. They are sodium free all natural whole almonds. They have fabulous nutrition and ZERO processed chemicals. Pure almonds and I love them

what do you like to eat them with? they taste a little bland alone.

I eat them with a slice of ezekial whole grain bread and low fat string cheese. Doesnt sound exciting but it tastes good to me and keeps me full