How many grams of fat do I need? page

[primaltreehgr]

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.

[jandge]

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.

[zoebird]

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

[jandge]

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

[ommmmaggie]

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.

[js290]

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.

[ribeye]

Where do all the calculations come from? Are they in the book?

[ommmmaggie]

Yes, they're detailed in the first half of Chapter 8.

[primaltreehgr]

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