Let’s say I should be eating 2000 calories a day and consuming 200 grams of protein. How much over/under those goals is considered reasonable? For example, is 1900 calories too little, 2200 too much? How about 180g of protein or 210g? Where do I draw the line? I’m obviously trying to get as close as possible to these goals, but like if I just don’t have enough or the right type of food, I want to know where to draw a hard line. Thanks.
Caloric deficit is more important than the specific grams of macros for weight loss. So I’ll address this two ways:
If you’re looking to lose weight and you’re still maintaining a caloric deficit, you’re fine. You’ll lose weight regardless of the +/- 5% here and there.
Macros are a little more complicated because it depends on your end goal. Each macronutrient has a different impact on your body and it’s hormones. The most detremenatal to fasting is carbohydrates, because there are no “essential carbs” and it impacts your insulin and glucose levels the most. Fats and protein however do have essential vitamins in them and don’t have as dramatic an effect on insulin levels. So as long as you’re close on protein and fat, but not over on carbs, I think you’ll be perfectly fine.
There are other factors here, but it really depends a lot on your end goals.