Having a hard time getting enough fat while cutting

[Dank16]

Anyone else have this problem?

I just started my first cut this week. I'm 180lbs around 17%bf trying to get down to 10-12% at a rate at which I won't lose any (or at least not that much) muscle. From looking around online I came up with 2160 calories. This is plenty to keep me full...I rarely have much of an appetite. Only problem I'm dealing with is hitting my macros while remaining under calorie limit. My first day I went over my calorie limit by 70 or so just trying to get enough fat and today im thinking of just taking 27 flaxseed oil pills to be able to get enough fat while staying under my calorie limit. I had to take a ton of these guys yesterday too.

You are supposed to get at least .4 x your bodyweight in fat right? and 1g per lb you weigh for protein?

What happens if I don't get enough fat? How will this affect my goals of keeping my muscle as well as losing bodyfat?

[Phrisko]

What happens if I don't get enough fat? How will this affect my goals of keeping my muscle as well as losing bodyfat?

I wouldn't worry about it. I'm no expert but if you don't feel like crap don't worry about not enough fat. I cut counting only calories and protein and had no issues.

[Ahmed81]

I wouldn't worry about it. I'm no expert but if you don't feel like crap don't worry about not enough fat. I cut counting only calories and protein and had no issues.

You could have been getting enough fat without even knowing it, hence why you "had no issues".


Fat intake helps to regulate hormonal function in males, do not neglect your fat intake. Some foods that will help you hit your daily fat intake are peanut butter, olive oil, almonds, milk, ground beef. Lots of great options.

Also, for your height, weight, and bf %, I think your intake is too low. I would start with at least 2300 if I was you, even if you are completely sedentary.

[Dank16]

I wouldn't worry about it. I'm no expert but if you don't feel like crap don't worry about not enough fat. I cut counting only calories and protein and had no issues.

Well I don't necessarily feel like crap but fatigue has been an issue during my workouts. Besides how you feel, does fat affect other important things? Like would it make me lose the muscle im trying to keep/make it harder to progress at the gym?

[Dank16]

You could have been getting enough fat without even knowing it, hence why you "had no issues".


Fat intake helps to regulate hormonal function in males, do not neglect your fat intake. Some foods that will help you hit your daily fat intake are peanut butter, olive oil, almonds, milk, ground beef. Lots of great options.

Also, for your height, weight, and bf %, I think your intake is too low. I would start with at least 2300 if I was you, even if you are completely sedentary.

Really 2300? are you sure? I am pretty sedentary with the exception of the 3 times a week I workout. I'm there for 60-90mins. Also I might be more like 6ft flat idk

[Phrisko]

Really 2300? are you sure? I am pretty sedentary with the exception of the 3 times a week I workout. I'm there for 60-90mins. Also I might be more like 6ft flat idk

How much weight have you been losing per week at your current deficit?

More fat might help with the fatigue, but so could some carbs before your workout.

Edit: oh nvm you just started the cut

[Ahmed81]

Really 2300? are you sure? I am pretty sedentary with the exception of the 3 times a week I workout. I'm there for 60-90mins. Also I might be more like 6ft flat idk

If you start at 2160, I think you will stall out far too early. Did you read the nutrition sticky by emma leigh? Use one of the three formulas to calculate your tdee and eat 10-20% under it to lose weight. I wouldn't jump immediately to a 20% deficit though. Slowly work your way to that intake, taking advantage of weight loss at every interval in between.

[Dank16]

Also is .4 times bodyweight the correct amount I should shoot for?

[Anthonyxavcx]

I cut on real low fat. Even bulking I tend to not eat much, I'm just not a fan of it. It's easier to avoid than carbs are in my opinion and I have no problems keeping fat under .25g/lb bodyweight. Now and then on a day where I don't eat much I'll have a bunch of peanut butter or nuts before bed to get my fat around 80g but generally its closer to 50.

[rand18m]

Keep fat between 60-80g, protein 125-180. That will work fine and help keep you satiated. Keeping your mass isn't just about food, it's also about keeping your training up. GL

[Dank16]

If you start at 2160, I think you will stall out far too early. Did you read the nutrition sticky by emma leigh? Use one of the three formulas to calculate your tdee and eat 10-20% under it to lose weight. I wouldn't jump immediately to a 20% deficit though. Slowly work your way to that intake, taking advantage of weight loss at every interval in between.

I got 2597.56 from the second method and 2567.264 from the third(used 17% bf even though I am not positive that's what it is)

I used 1.4 as the activity factor multiplier. Does that sound right? I'm pretty lazy outside of the 3 times I workout for 60-90 minutes.

How much calories do you think I should be getting from this info?

[Dank16]

I guess 2300 looks like a good number...what do you all think?

[Dank16]

Keep fat between 60-80g, protein 125-180. That will work fine and help keep you satiated. Keeping your mass isn't just about food, it's also about keeping your training up. GL

hey thanks man but 125 protein?? I thought the bare minimum was your bodyweight

[NABlakley]

6'1" 180 and cutting? Interesting. I'm assuming you are new to working out and the body building scene. Probably skinny fat? Start a slow bulk and build up some mass. Just my opinion.

[determined4000]

hey thanks man but 125 protein?? I thought the bare minimum was your bodyweight

180g protein
70g of fat should be your minimums

[AlwaysTryin]

Why you cutting OP

[JOSEF RAKICH]

You are supposed to get at least .4 x your bodyweight in fat right? and 1g per lb you weigh for protein?

LBW not BW.

[Dank16]

6'1" 180 and cutting? Interesting. I'm assuming you are new to working out and the body building scene. Probably skinny fat? Start a slow bulk and build up some mass. Just my opinion.

Why you cutting OP

I bulked from 153 to 180. I am unhappy with my bf% which is around 17-18%. And it was never my goal to get huge. My ultimate goal is to be in the 180s with 8% bf but I can't imagine packing on anymore lbs at this point. I would like to cut to reduce my bf then do a slow bulk.

[Dank16]

But do you guys think 2300 is a good number to start out at for a cut?

[determined4000]

But do you guys think 2300 is a good number to start out at for a cut?

what have you been eating
start out 10-15% less than that and reduce if needed after a week or two

[Dank16]

what have you been eating
start out 10-15% less than that and reduce if needed after a week or two

do you mean how many calories have I been eating? I have absolutely no idea to be honest with you. My numbers were probably all over the place while I was at school. I have never had a big appetite and I was 'bulking' so I just basically ate as much as I could and made sure I always got enough protein.

[AlwaysTryin]

do you mean how many calories have I been eating? I have absolutely no idea to be honest with you. My numbers were probably all over the place while I was at school. I have never had a big appetite and I was 'bulking' so I just basically ate as much as I could and made sure I always got enough protein.

How do you know you were bulking?

[Dank16]

How do you know you were bulking?

Well I was steadily gaining weight and eating more than I felt like I needed