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Thread: How many grams of fat do I need? page

  1. #1
    primaltreehgr's Avatar
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    How many grams of fat do I need?

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    I figured out how much protein I need to eat. I have 103 lbs of lean body mass so i am eating around 100 grams of protein give or take. However, how many grams of fat should I be eating? I do noticed I am a bit hungry between meals if I do not get enough fat. . . bacon seems to remedy this problem.

  2. #2
    jandge's Avatar
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    It depends on how many carbs/calories you want to eat. Let's say 2,000 calories and 150g carbs.

    1g Fat = 9 calories
    1g Protein = 4 calories
    1g Carbs = 4 calories

    You're eating 100g protein (that's 400 calories).
    If you want to eat 150g of carbs, that's another 600 calories.
    You're left with 1000 calories for fat.
    So, divide that by 9 and it gives you 111g of fat.

    Do yourself a favor and become your own savior.
    Congenital Hypothyroid
    CW: 225lbs SW: 245lbs

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    yay for math. i ws totally going to do that, but you beat me to it.

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    There was a huge sigh before figuring it out. Go math!

    Do yourself a favor and become your own savior.
    Congenital Hypothyroid
    CW: 225lbs SW: 245lbs

  5. #5
    ommmmaggie's Avatar
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    Primaltreehgr: what's the rest of your breakdown? It's hard to give info for one isolated element. How many carbs do you want to eat per day? What's your daily calorie intake goal? Here's my breakdown as an example:

    Lean body mass = 108 lb
    Weight loss goal: 1.5 lb per week = 750/day caloric deficit
    Avg cal intake per day for height & weight = 2281 cal - 750 daily deficit = 1531 cal/day intake
    Desired protein intake = 100g/day = 400 cal/day
    Desired carb intake = 75g/day = 300 cal/day

    That leaves fat, which will make up the remainder of your needed calories per day.

    Desired fat intake = 1531 cal/day - 700 cal (protein & carb) = 831 cal/day = 92g/day (9 cal per gram)

    Hope that makes sense.
    Last edited by ommmmaggie; 02-26-2011 at 08:00 PM.

    Stats as of 3/1/12:
    5'10" female, 38 y/o
    Currently 140 lbs., approx 25% body fat
    WEIGHT GOAL: lose a bit more body fat and tighten up the rear end...basically, I want to look great naked. Everywhere else is looking great, but my ass/hips/thighs are being a bit stubborn. TMI?
    DAILY MACRO TARGETS: Cal: 1,857. Protein: 100g (400cal). Carb: 75g (300cal). Fat: 128g (1156cal).
    EXERCISE GOAL: incorporate 2-3 strength training sessions and 1 sprint session per week.

  6. #6
    js290's Avatar
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    Quote Originally Posted by primaltreehgr View Post
    I figured out how much protein I need to eat. I have 103 lbs of lean body mass so i am eating around 100 grams of protein give or take. However, how many grams of fat should I be eating? I do noticed I am a bit hungry between meals if I do not get enough fat. . . bacon seems to remedy this problem.
    Moderate your protein, but eat fat until you're satiety signal says your full.

  7. #7
    ribeye's Avatar
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    Where do all the calculations come from? Are they in the book?

  8. #8
    ommmmaggie's Avatar
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    Yes, they're detailed in the first half of Chapter 8.

    Stats as of 3/1/12:
    5'10" female, 38 y/o
    Currently 140 lbs., approx 25% body fat
    WEIGHT GOAL: lose a bit more body fat and tighten up the rear end...basically, I want to look great naked. Everywhere else is looking great, but my ass/hips/thighs are being a bit stubborn. TMI?
    DAILY MACRO TARGETS: Cal: 1,857. Protein: 100g (400cal). Carb: 75g (300cal). Fat: 128g (1156cal).
    EXERCISE GOAL: incorporate 2-3 strength training sessions and 1 sprint session per week.

  9. #9
    primaltreehgr's Avatar
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    thanks everyone, that makes total sense. . . also i bought the book yesterday so i will stop asking so many questions and start reading!

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