Fat Intake Advice

S

steddie

0
I've worked out my calorie BMR and Im confident that I can take in the right amount of calories but what about fat in take, I have looked around but there is limited information on this. All I know the RDA is 60g a day, what happens if someone only takes in 20,30,40 grams a day. What will the affect be?
 
If you have your calories figured out, fat intake could depend on the ratio to proteins and carbohydrates. It will depend on your goals as to what you should consume.
 
60grams sounds too high in fat in my opinion, i wouldn't take my word for it and wait for someone more knowledgable but 30g would be fine since your going for fat loss.
 
steddie said:
I've worked out my calorie BMR and Im confident that I can take in the right amount of calories but what about fat in take, I have looked around but there is limited information on this. All I know the RDA is 60g a day, what happens if someone only takes in 20,30,40 grams a day. What will the affect be?
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Fat grams are usually function of both your daily ' calorie maintenance level ' and overall health / fitness goals.

If you are training, first calculate your daily ' calorie maintenance level ' ( via BMR +++ ) - then adjust accordingly for your particular goal ( i.e mass gain, fat loss ).

Once you determine your ' calorie maintenance level ', multiply it by 30 % to determine an initial ' ballpark estimate ' of calories from fat. For grams of fat per day, divide the ' ballpark estimate ' of calories from fat by 9. This initial ' ballpark estimate ' of grams from fat can sometimes also be guessed at by multiplying .5 fat grams per pound of bodyweight. Adjust it up or down as you see fit.

In any event, if you keep your overall fat calories to somewhere around 35% - 25% of your daily calories ( with ' bad ' fats making up no more than 7% of your daily ' calorie maintenance level ' of calories ), you're in the ballpark.
 
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