Carb to fat to protein ratio?

[GalactatingGoddess]

So, I'm starting to reduce my carbs but I don't plan to be low low carb like under 50g, I'll probably stick to moderately low like under 100g. Calories wise 1300-1400 ideally. This should be enough to lose 1lb per week for me and I'm also now doing a weight class twice a week in addition to a walk/jog once or twice a week. Trying to eat cleaner also so no processed rubbish.

However does anyone know the ratios I should be sticking to. the last few days I've come out at like 25% protein, 50% fat 25% carb
Can't seem to up my protein without upping carbs! (Don't like too much meat in the week, only once or twice)

@GalactatingGoddess, just seen your post from a couple of weeks ago.

I started on the premise that we shouldn't have more than about 100g protein/day; and you're aiming for 100g carb/day. The difference therefore has to be fat; and the percentages will depend on your daily calorie goal.

Protein and carb are 4kCal/gram, so 100g/day of each, will give you 800 of your 1300/day, ie 30% each. The remaining 40% will therefore be fat (9kCal/gram by the way). My fitness pal can be very useful for setting this up & tracking it, but be a bit careful using the crowd-sourced data on it, some of it is absolute rubbish.

Non-meat low carb protein sources can be tricky; eggs and cheese are one, nuts (especially Brazils and almonds) another. Beans & pulses are high carb. I discovered dried soya beans (from oriental supermarkets) which you can soak and cook like ordinary dried pulses, and they are lower (but not low) carb.

Good luck!

Thank you! This is really helpful! Going to put some meal plans together