Carb-Fat-Protein %'s and tracking

I set daily minimums for macros and a maximum for calories but do not worry much beyond those. Protein often falls while traveling and I skip tracking then unless it is simple. Longer averages matter more than single day numbers. Deficits are tough to figure accurately because of errors in logging food, exercise and daily movement. Weekly scale numbers and the seven day average trend, plus body scans, show what is really happening.

What is the goal weight being used? If it is two hundred pounds then one gram of protein per pound means two hundred grams and eight hundred calories from protein alone. Adding the other macros at the stated ratios would total four thousand calories, which would lead to gaining rather than losing. The split I follow for fat loss is forty percent protein, forty percent carbs and twenty percent fat by calories, which works out to roughly two hundred grams protein, two hundred grams carbs and forty five grams fat. In practice protein lands around one hundred fifty grams on average while carbs stay near two hundred and fat a little higher, keeping total intake under two thousand calories most days.

Reaching the protein target is really difficult for me as well.

I ran my usual daily food intake through an AI tool to break down the calories, carbs, protein, fat, fodmap and fibre. Because I keep meals mostly consistent to avoid gut issues the numbers are probably reliable. It came back around forty to fifty percent protein, often near fifty, ten to twenty percent fat around fifteen, and thirty to forty percent carbs near thirty five. The very high protein approach started when dropping from one hundred forty five kilos to seventy five before the newer medications were available, and I kept it because it worked. Even with fifteen milligrams of one medication plus five of another plus point five of a third my body still acts like it needs far more food to avoid starvation, so the protein keeps me from feeling constantly hungry.