How much dietary fat do you consume? (WOMEN)

cjl2535

Hi, I am currently 5'4.5 trying to lose a bit and gain strength and muscle.

I lift 4x a week and do cardio 3x a week, averaging 1900 calories per day.

However, i noticed that my dietary fat intake is a bit low =/ around the 30 - 40 grams ish. I was wondering how many grams I should be getting at the LEAST.. Can you guys share with me the amount of calories you consume and how many grams of fat?

diannethegeek

I aim for .35 grams per pound of bodyweight. That puts my goal around 60 grams minimum, though I'm usually over that.

Galatea_Stone

I try to aim for between 60-90 grams a day. Some days I break 100 grams. Today's a little light for me at 58.

pinkpolkadots25

I eat lower fat, especially in the summer when I'm filling up on produce. It just makes me feel better - fat tends to upset my stomach. 25-35g per day is pretty typical. It works for me---everyone is different, though.

williams969

I aim for .35 grams per pound of bodyweight. That puts my goal around 60 grams minimum, though I'm usually over that.

I use the same equation. I'm pretty "flexible" with that number, though. I go over or under on any given day. Over the last 12 weeks of logging, my average is around 50g/day.

MissKris14

30 grams a day (on 1200 cal diet).

JoRocka

between 50-100.

I don't typically look- but taking a quick glance my goal is typically around 80 grams- but I range anywhere low to high- but usually high.

I have no fear of fat for it is delicious.

curlygirl513

I'm on a 1200 calorie a day food plan and I am allotted 40 grams of fat per day.
I am at times eating 24, and at once 64, and it is never exactly 40. I don't track it, but it's over or under pretty equally daily.

I'm not worrying about it.

GuineaPiglet

It depends on how much I've worked out that day, as MFP adjusts and I do eat back a good portion (if not ALL) of my calories from exercise. Anywhere from 40-75. I'm barely 5' tall so I have my settings at 1200 calories if I haven't worked out, and try to get 1200 net if I have. I'm almost never under by more than 5, but occasionally do go over.

Anniebotnen

I eat 1900 calories a day, and have fat set at 35%, which is 74 grams. I don't usually make that, I think I'm usually between 50 and 65 grams or so, but I don't worry about it. I wouldn't worry about going over either, as long as I'm within my calorie allotment, and get enough protein and potassium.

jemhh

I'd never really looked so I just scrolled through the past month and it looks like I average 80-90 g per day. Lowest was 57. Highest was 150-something.

I just focus on calories (average 1800 per day with 1700 most days and 2200-2400 on Sundays) and protein (~112 g). I steer away from fat free versions of food whenever possible.

ponycyndi

I measure the percentage instead of an exact number. I eat just under 2,000 calories and average 40% or higher of fat. I eat lots of nuts, nut butter, dairy, and oil, some processed foods. I noticed after months of logging, that I am much more satiated eating the same amount of calories of fat than anything else, and I just don't seem to care for foods that are high in protein, even making an effort, I can only do about 25% protein. Most days I get less than 20% protein. It's just the foods I like.

cjl2535

Thank you so much for your replies

The only reason I'm worried is because my period has stopped and I'm wondering if it's due to the low amount of fat I'm getting. It's not that I don't want to eat fat but it's because the foods that I mostly like to eat have little to no fat in them

erinlikesfood

I'm not a doctor, but I do have secondary amenorrhea (absent periods) and from what my doctors have told me, it's mainly a result of under-eating calories (not fat in particular, but since fat has more calories per gram than carbohydrates or protein, adding fat is an easy way of getting more calories) and/or too much exercise. You should definitely see a doctor to get an accurate diagnosis, though; there are other possible reasons for not getting a period.

Thank you so much for your replies

The only reason I'm worried is because my period has stopped and I'm wondering if it's due to the low amount of fat I'm getting. It's not that I don't want to eat fat but it's because the foods that I mostly like to eat have little to no fat in them

cjl2535

I'm not a doctor, but I do have secondary amenorrhea (absent periods) and from what my doctors have told me, it's mainly a result of under-eating calories (not fat in particular, but since fat has more calories per gram than carbohydrates or protein, adding fat is an easy way of getting more calories) and/or too much exercise. You should definitely see a doctor to get an accurate diagnosis, though; there are other possible reasons for not getting a period.

Thank you so much for your replies

The only reason I'm worried is because my period has stopped and I'm wondering if it's due to the low amount of fat I'm getting. It's not that I don't want to eat fat but it's because the foods that I mostly like to eat have little to no fat in them

Right now there are complications with my health card so I'm unable to go see a doctor atm for the while I'm wondering if I can do other htings to help get it back.

I know for sure that I'm not undereating (averaging 1900 cals/day) but I find that most of the foods I enjoy eating have little to no fat... I'm just wondering if incorporating more fat (not necessarily increasing calories) has helped anyone ?

Thank you so much for your reply