fat? carbs? protein?

I just wanted to know what the healthy percentage intake of protein, fat and carbs would be for me. I'm a short and small-framed college student trying to lose a little weight from 130 lbs. Right now I consume almost 50% carbs, almost 15% protein, and just over 30% fat. I am obviously trying to fix these percentages to drop the high percentage of fat versus protein, but I just want to know what would be healthy for me and what I can work to balance. Any suggestions? I'd appreciate the help!

what kind of working out do you do? that dictates a lot!

your protein is very low-- to me anyway- i eat over 175g protein a day over 6 meals

a woman should eat between .5 & 1 gram of protein per lb

and are your carbs complex or simple? whole grains, veggies, fruits (before 3pm) are the best carbs to have...

Hi, thank you for your suggestion! I work out hard for about an hour and a half 3 to 4 times a week. I'm definitely trying to have more protein in my diet (which is difficult for me, because i'm not a big meat eater). i have a lot of both complex and simple carbs in my daily diet. why should fruits be eaten before 3pm?

ok- but what KIND of working out? cardio? weight training? are you trying to lose fat or build muscle? both?

If you are working out 3-4 times a week, 90 mins- i would suggest that you closely look at your calories in -- and mix them at all means with a complex carb (whole grains (oats, whole wheat bread) & veggies with a protein-- fruits should be eaten before 3pm- bc they are high in natural sugars which immediately can be used for body fuel, but if you are NOT working out in the evening- they help to put on more fat than muscle bc they are full of natural sugars -- as you know, sugars are the uptake needed for fat development! believe me-- i am very sensitive to sugars/carbs- and with eating fruit during the day- as you move around, work, clean, etc-- you'll use fruit sugars quickly - in the evening, we tend to slow down, and you won't be using the fruit sugars for fuel, but fat storage.

the best thing is to eat 6 small meals a day. each meal be a mix of carbs & protein. drop sugars & white foods out (white rice, potatoes, sugar) and eat clean as you can-

adding in protein to supplement your lean meats, egg whites, beans/legumes, can help...

again, I eat up to 175g protein a day-- and over 6 meals with veggies, it's easy to get in! look for 100% whey protein if you need it!

just remember, it's best to keep your insulin from spiking which is what happens when you eat 5-6 hours apart-- if you eat every 3 hours your insulin will stay consistent & assist in fat loss!

you need high protein for mass development-- it's that simple! if you're running a kcal deficit-- you need higher protein to maintain or build mass!

hey, thank you so much! this is a big help to me!! i'm definitely going to try to get more veggies and protein in my diet...

Eggs whites are protein... and raw almonds. 8-) Doesn't always need to be meat or fish.  A banana with some almonds makes a delicious breakfast, especially if you can add a small glass of chocolate milk. Almost as good as chunky monkey ice cream. 8-)