Fat per calories

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graceybenjamin
graceybenjamin Posts: 1
in Introduce Yourself
It would be great if anyone knew how much fat is part of your diet per calories when trying to lose fat and gain muscle

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  • Anadeusz1987
    Anadeusz1987 Posts: 31 Member
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    1g fat=9 calories
    To keep muscles u need 0.5g/kg body weight for example if u weight 100kg u need 50g of fat a day.
    Hope it help.
  • fatimaasif46
    fatimaasif46 Posts: 12
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    What should the fat intake be if trying to lose weight?
  • rickorford
    rickorford Posts: 13 Member
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    35-40%
  • fatimaasif46
    fatimaasif46 Posts: 12
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    Thank you.
  • jessicamanzanares
    jessicamanzanares Posts: 6 Member
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    You also want to keep in mind the type of fats you put into your body. Monunsaturated, polyunsaturated & omega 3 fatty acids are all 'healthy" fats compared to saturated and Trans fats. Eating lots of nuts & seeds, avacado's, also cooking with olive oil, coconut oil, etc. These are the types of fat you want to put in your body.
  • Sued0nim
    Sued0nim Posts: 17,456 Member
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    fatimaasif46 wrote: »
    What should the fat intake be if trying to lose weight?

    there is no given percentage really although the 0.35g fat per lb of bodyweight mentioned above is a good guideline

    add to that protein at 0.8-1g per lb of LBM

    and you can make the rest however you will with whatever works for you

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