What are your daily targets?

28 months out

1000-1200 calories

Under 100 carbs

40 fat

I usually get over 90 of protein

Rachel, all good we eat has calories. Even fiber. Some are more digestible than others 

A typical numbers are: proteins - 4 Cal, carbs - 4 calories, fat - 9 calories. 

So ..While I was deciding to decrease the calories and carbs - my calories had to come from proteins and fat ..With some carbs added from mostly non starchy veggies. 

When I decided that to lose weight I had to follow a long term 800-1000 Cal per day (on average,) I used that to set my numbers for each "component". For me - I had to limit carbs, specifically sugars and starchy carbs, and make sure I had my calories mostly from proteins and fat. 

I.e. 800 cal per day -

• 80-100 gr of proteins (320- 400 Cal)
• 30 -50 gr of carbs (120-200cal) 
• The rest calories had to come from fat... 

Fat made my body happy and limited my hunger... I would had weeks of 800 calories on average, then one or two weeks of 1000 calories per day (on average). That way I did not feel deprived...I also made my body "wonder" and prevented the boredom... On weeks I was doing higher calories I also tried to be more active... 

Hope this would help...

You brought up something I had forgotten about: mixing it up to keep my metabolism guessing.

THANK YOU!!!!

though I do notice I lose more when I have more protein.

These are my current goals. Still in weight loss phase

Rachel, 

I know you're back in weight loss mode, so not sure my maintenance targets are of interest to you right now.  But anyway, here's how I eat at 2.5 years post-op after having lost 100 pounds, which I've kept off for more than a year:  

MAINTENANCE DAILY TARGETS:  

Calories - 1,700

Carbohydrates - 191 grams (45%)

Fat - 57 grams (30%)

Protein - 106 grams (25%)

Fiber - 25 grams (I usually hit around 30)

P.S. I'm 71 years old, had no surgical complications, and am healthy (no diabetes, no BP issues, and no diagnosed "old-age" diseases).  I do take Levoxyl for a sluggish thyroid and have crappy knees, although they really don't hurt anymore after I lost 100 pounds.  I exercise 5-6 days a week (yoga, aquarobics, walking).