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How much fat??

muscleman562

New member
How many grans of fat do you need when your losing weight? I'm about 5'6 160lbs I eat and average of 1300kcals , 160g protein and about 14-20g fats

Also wondering after I get to my desired weight of 145 and start my bulk how manygrams of fats do I need then
 
The fats are a bit low even with only eating 1300 cals. This would mean that you eat 160g pro/120g carb/20g fat, which works out at roughly 50/35/15 ratio. I would say to lower the carbs slightly and increase the fats so you have a 50/30/20 ratio. If you are still keeping the 1300 cals this would be 160g pro/100g carb/30g fat.
 
muscleman562 said:
How many grans of fat do you need when your losing weight? I'm about 5'6 160lbs I eat and average of 1300kcals , 160g protein and about 14-20g fats

Also wondering after I get to my desired weight of 145 and start my bulk how manygrams of fats do I need then
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Wow cals are very low, a lot of women don't need to go this low on cals to drop weight. What made you pick 1300 cals?
 
assuming with a name of muscleman you are male, THIS IS A BAD IDEA. with fats that low, your testosterone level will start going down making it harder to lose weight. i'd say at least 40-50g of healthy fats.
 
1300cals is very low...
 
Agreed with the others that your cals are way too low. Your metabolism takes approximately 17 days to adjust to caloric changes. But back to your question about fats, your macro split shouldn't include less then 15% fat content in order to ensure proper body hormone function.
 
Actually its not about how much fat, your concern should be the amount of the calories you need to take. The most appropriate and safest way is to ensure that the difference of energy intake and expenditure is about 500 to 1000 calories per day. A diet that is decreased the amount of energy intake more than 1000 calories per day may lead to loss of muscle mass which is not a desirable result.
 
blueice said:
Actually its not about how much fat, your concern should be the amount of the calories you need to take. The most appropriate and safest way is to ensure that the difference of energy intake and expenditure is about 500 to 1000 calories per day. A diet that is decreased the amount of energy intake more than 1000 calories per day may lead to loss of muscle mass which is not a desirable result.
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And fat ;) Poeple avoid it like the plague, but when your weight training, fats are your friend. And if you want good test levels sedentary or not.
 
Jiigzz said:
And fat ;) Poeple avoid it like the plague, but when your weight training, fats are your friend. And if you want good test levels sedentary or not.
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I don't think OP is even reading this thread
 
Im 5'4" 131lbs my macros right now are 70-75g fat 0-5g carb 135-140g pro. (Prep for a show...)

Just my two cents.
 
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