Please help me with macro daily amounts!!

[Namara]

All the online websites say different things. Some say 115g protein, some 90g, the NHS says 50g !! They all vary with carbs and fat as well. I don't mean ratios, I mean how many grams of protein, fat, and carbs. Does anyone know ??

I need to lose weight but I really don't want to compromise on nutrition, especially protein and fats. I don't mind less carbs but not really low carb as it makes me feel ill.

I went on a diet before and after a few weeks my nails and hair got brittle and my skin flaky. Dr friend says it was cause of lacking fat and protein.

I listen to James Smith a lot and he says try to do 2g per kilo you are so if you are 60 kilos try to get 120g

@WhatILoved

Thanks. Is that for protein or fat or carbs please ??

Do you use MyFitnessPal? When you pop in your goals/activity levels/current weight etc it calculates it for you.

For me I have
Carbs (50%) 246g
Protein (30%) 146g
Fat (20%) 44g

James smith academy does a similar thing but works at just a 15% calorie deficit so more sustainable.

For protein