So I tracked all my foods today via paleotrack with the exception of ghee since it didn't have that as a food item. It broke down to 51% fat, 34% protien and 15% carbs. Or 79g protein, 52g fat and 34g carbs. Is this okay or do I need to tweek it a little. I am aiming to lose weight. Today is my first official day back on paleo after falling off the wagon last week.

What % of that fat is from vegetable sources?

What % of that fat is from vegetable sources?

I don't think any was from veg sources. I had bacon and eggs for breakfast, a grilled chicken salad for lunch and then shrimp sauteed in ghee and cabbage fried in bacon drippings for dinner.

Il Capo

(3) If you are training and trying to gain muscle, you should target 1g protein/lb of body weight. If you are not training as hard, then 1g protein / kg of body weight - which is 1g protein/2.2 lbs of body weight should be fine.)

So if i weigh 85, my daily protein intake would be 85grams? is that right? I do Crossfit 5 times a week as well, so would it be more? Thanks

Training, in this context, means adding muscle, not just exercising. AFAIK, Crossfit gets you to exercise, but does not get you to add significant muscle, due to the way the workouts are programmed. You max exhaustion without recovery, but do not max weight lifted or explosiveness.

To rephrase the rule: target 1g protein/2.2lbs of body weight if you lead a standard life with little strength training or target 1g protein /lb of body weight during periods in which you are tying to add muscle.

Thanks. How do you manage to eat that much protien? I was totally satisfied yesterday with what I ate and only got 79g. If I do 1g per pound of body weight on those days that I go to the gym and lift rather than just workout that's 200+g a day.

In all the above I made a mistake, It should be 1g / lb of lean body mass or 1g / kg of lean body mass.

Lean body mass = your total weight - (your total weight x your body fat %).

That ratio looks great.  I think a lot of us here are on similar.

Personally I think that anything between
fat 45-60%
protein 25-35%
carbs 10-25%

is great.  The most easily achievable seems to be fat 50-55%, protein 30%, carbs 15-20%.

It can be tempting when looking for weight loss to drop carbs to as low as 5-10%, as a woman I would not advise this as (quite frequently, it seems) it can mess up your leptin and thyroid levels and you wind up with hypothalamic amenorrhoea! 

Note that weight lifting men are trying to add muscle and therefore need a lot of protein...as a woman, although you're trying to add some muscle, you not likely trying to add so much and as such I would argue do not need as much protein!