Is Daily Variation in Macros Fine?

Nutrition Q&A [Moderated]
1

I’m trying to lose weight right now (currently 5’9", 203lb, 39" waist) while I continue to get stronger (currently 365x5 DL, 325x5 SQ, 170x5 BP, 125x5 OHP). Say I do the following each day:

  • 10 servings of fruits and veggies
  • <10% of total calories from saturated fat

  • 30g of fiber

  • 1.6-3.1g of protein per kg of bodyweight
  • Consistently hit my calorie target (+/- 100)
  • Primarily eating single-ingredient foods

Would it be detrimental to my goals if I otherwise don’t set any macro targets, letting the ratio of protein:carb:fat vary freely so long as the constraints above are met?

2

Hey Dylan,

There is likely to be some variation in both energy intake and macronutrient intake day-to-day, which is fine. That said, I think that the variation can lead to less weight loss if not constrained to a deficit. My thought is, if you’re going to take the time to make sure all of these things are done, I wouldn’t let your macronutrient intake vary by more than say ~ 10% day-to-day, assuming you’re tracking.

I would also bump the fiber up to 35g as a minimum and consider switching from LP as a program.

-Jordan