Question on Protein

[MEM]

I've started keeping a Fitday account, unfortunately, I honestly have no idea what the reports are telling me.
A good example:
Today so far I've consummed 471 calories (it's only noon here), and that breaks down to 38% Fat, 46% Carbs, and 16% Protein.
The problem is that I don't know if these percentages are good or bad. And they're making me horribly confused.
Is this too much fat?
Is this too little protein?

Would your answers change if I said that I've started running on a daily basis?

[Jinga]

Since, you aren't finished eating for the day, I wouldn't worry too much about it. Generally speaking, total fat is best kept in about the 20-30% range. 16% protein should be plenty, as long as, you get a total of over 50g for the day.

[beforewisdom]

The USRDA for protein is 0.8 grams of protein per kg of body weight ( divide pounds by 2.2 ). This amount should be increased by 15-20% if you eat only vegan sources of protein and do not compliment ( combine whole grains with legumes or combine leguems with seeds ).

If the fat you eat is more then 30% of your daily calories you are eating too much fat.

For the kind of fats and carbs you want to avoid see the articles at the url in my sig

Steve

[Kyo]

Yes, that amount of fat is high; nutritionists recommend no more than 30% fat. The carbohydrates are low; nutritionists recommend at least 55% carbohydrates. The protein is OK. But if you've only been doing this for half a day, I'd do it for longer before coming to any conclusions.

[Kyo]

Also keep in mind that calories come from: fat, protein, carbohydrates and alcohol. Assumming that you don't drink alcohol, % calories from fat + % calories from protien + % calories from carbohydrates = 100. So if you consume 16% calories from protein and 55% calories from carbodydrates you would be consuming 29% calories from fat since all 3 must add up to 100%. The % calories from protein + % calories from fat are limited to 45% because the % calories from carbohydrates should be at least 55%.

[MollyGoat]

Also, you may find out that your diet evens out over the course of a few days. Like some days you may eat a little more fat, some days a little less. As long as it averages out over a few days, you are doing fine.

[toadstool]

Yeah... also, there is no "one-size-fits-all" ratio of protein/carbs/fat. Every person is different. Individual body types--as well as lifestyle factors--will affect your ratio.

[DoshKel]

Really though, all the USDA stuff is guidelines. If it isn't out of your normal eating pattern, and you feel ok...then your 38% fat intake is all fine :). EX: my mom takes in about 16% - 20% fat a day, and my brother and I take in from 30-40% a day and we all feel fine :).

Edit: Just saw that Toadstool basically posted the same thing as me heh. All credit to Toadstool :D.

Cheers.

[MEM]

O.k. I'll take more of a look of what i've eaten over the course of a week or more.
After adding what I ate for the rest of the day, I realize that I shouldn't be too worried about fat. I tend to eat more fatty foods in the morning, but very little for lunch or dinner (lunch and dinner tend to be lots of fruits and veggies. And today's meals tend to be the norm for me).
Thanks for the help.