Grams of fat per pound of body weight

[serjioc]

I kept from trying to make a new topic but just couldn't find this in any articles I read.


I got the basics just trying to figure out how much fat I need.
I weigh 185 right now.



I know it's 1g of protein per LBM.

Between 30-50 carbs per day.


How many grams of fat per pound (your body weight) are you supposed to consume?

[Atavis]

After you account for 1 gram of protien per lb of lean mass and 20-30 grams of carbs the question becomes how much fat is required to hit your calorie target for the day?

So, for example, if you are trying for 2000 kcals a day your macro's will look like this:

	 grams 	kcal	%
protein	 152 	 608 	30%
fat	 141 	 1,272 	64%
carbs	 30 	 120 	6%
		 2,000 	100%

[serjioc]

After you account for 1 gram of protien per lb of lean mass and 20-30 grams of carbs the question becomes how much fat is required to hit your calorie target for the day?

So, for example, if you are trying for 2000 kcals a day your macro's will look like this:

	 grams 	kcal	%
protein	 152 	 608 	30%
fat	 141 	 1,272 	64%
carbs	 30 	 120 	6%
		 2,000 	100%

Beautiful, thanks man.

Then I can add or subtract calories depending on if I'm cutting or bulking.

[gibsonj4]

What is your lean mass? 50g Sounds a little high. I usually aim for 30 max when low carbing with most of that made up of fiber.

[serjioc]

What is your lean mass? 50g Sounds a little high. I usually aim for 30 max when low carbing with most of that made up of fiber.

I think it's around 140-150, I'm at 20% body fat.

[gibsonj4]

If you are doing 40 carbs that is 160 calories. Your maintenance is 15*185=2775 cals. If you go at a 500 cal deficit (2275), I get:

6% carbs @ 40g = 160 calories
22% Protein @ 150g (lean mass) = 600 calories
71% Fat @ 225g = 2025 calories

[serjioc]

If you are doing 40 carbs that is 160 calories. Your maintenance is 15*185=2775 cals. If you go at a 500 cal deficit (2275), I get:

6% carbs @ 40g = 160 calories
22% Protein @ 150g (lean mass) = 600 calories
71% Fat @ 225g = 2025 calories

Thanks bro, I can't rep you twice unfortunately.

[gibsonj4]

Thanks bro, I can't rep you twice unfortunately.

haha I'll live. You will like this diet. Just don't cheat.

[kentuckync]

After you account for 1 gram of protien per lb of lean mass and 20-30 grams of carbs the question becomes how much fat is required to hit your calorie target for the day?

So, for example, if you are trying for 2000 kcals a day your macro's will look like this:

	 grams 	kcal	%
protein	 152 	 608 	30%
fat	 141 	 1,272 	64%
carbs	 30 	 120 	6%
		 2,000 	100%

^^this