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  1. #1
    Registered User GettingInShape2's Avatar
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    Is 40 grams of fat per day too much?

    Generally 65 grams and under is recommended but that is for normal people. How much fat does everyone here eat per day? I try to do 30 grams or less. It is hard to cut it down further for me since I need my food to taste good. Like a can of tuna has 1 gram of fat but I always knock it up to 11 because I put a tablespoon of mayo in it.

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    It's less about the total fat and more about what type of fat, and how much % of your calories it is. For example, there are plenty of healthy people who get 35% of their calories from fat (and on a 2000cal diet that would be almost 85g). Also, try to limit your saturated fat intake, that tends to cause trouble in the body...

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    im doing keto and i have over 150 g of fat...however...my carbs are less than 50 g ...what are you doing cutting ot bulking? and it really depend on how much carbs you are having aside from the fat

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    30 grams or less? Too low. Fats don't make you fat. Excess calories do. You need fats for testosterone production. Fats make up 20-30 % of my daily calories. And I'm not scared of saturated either.

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    Registered User GettingInShape2's Avatar
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    Originally Posted by brukabay View Post
    im doing keto and i have over 150 g of fat...however...my carbs are less than 50 g ...what are you doing cutting ot bulking? and it really depend on how much carbs you are having aside from the fat
    It really isn't a question for a particular workout program. Just wanted to know generally because I see people posting all the time about how their meals consist of lean white meats, tons of veggies and oats and was curious how many grams of fat they consume a day.

  6. #6
    Registered User GettingInShape2's Avatar
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    Originally Posted by dkf10425 View Post
    30 grams or less? Too low. Fats don't make you fat. Excess calories do. You need fats for testosterone production. Fats make up 20-30 % of my daily calories. And I'm not scared of saturated either.
    Crap. Looking at your photos, I'm gonna take your advice. Ha.

  7. #7
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    I eat about 100 grams a day typically lol.
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    Wow, I thought my diet was low fat... 45-75g daily typically for me, usually more like 50-something.

    I used to be fat-phobic. I didn't start making progress until I got over this fear and started consuming twice as much fat.
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    I don't count calories, but I eat a lot (olive oil with whole eggs every morning, PB, flax and fish oil...)

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    Originally Posted by GettingInShape2 View Post
    Generally 65 grams and under is recommended but that is for normal people. How much fat does everyone here eat per day? I try to do 30 grams or less. It is hard to cut it down further for me since I need my food to taste good. Like a can of tuna has 1 gram of fat but I always knock it up to 11 because I put a tablespoon of mayo in it.
    never go below 20% of ur diet.. ur way too low man
    read up

    http://www.bodybuilding.com/fun/bbinfo.php?page=Fat

  11. #11
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    I never ever go below 45 g of fats, and I weigh 128 lbs.

    You should be aiming for at least 0.35*(goal bodyweight) in fats, and possibly higher.

    For both men and women, fats help control hormone levels. They also keep your hair and skin healthy. And they allow you to absorb fat soluble vitamins.

    A "low fat" diet is any diet under 30% of daily intake in fats. A "low fat" diet is NOT a minimum fat diet.
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    I usually shoot for about 100 grams a day. If it weren't for the fat cals, I'd be eating waay more carbs.
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  13. #13
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    40 grams? Too much? Too little!

  14. #14
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    Lol I get over 130g of fat a day, + tons of carbs and protein.
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    Originally Posted by Richie_Awesome View Post
    Lol I get over 130g of fat a day, + tons of carbs and protein.
    Sounds like this man is doing it right!!
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  16. #16
    Registered User GettingInShape2's Avatar
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    Originally Posted by LayzieBone085 View Post
    never go below 20% of ur diet.. ur way too low man
    read up

    http://www.bodybuilding.com/fun/bbinfo.php?page=Fat
    Thanks for the link. It is very helpful. But what exactly is 20% or 30%? For example, if you have a 2000 calorie diet, where does the 20% come in? 20% of what, 2000 calories?

  17. #17
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    I eat a ****load of fat a day.

    I eat a ton of fat after about 5pm instead of carbs.

    I probably get 1500 calories a day from just fat.
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    Originally Posted by GettingInShape2 View Post
    Generally 65 grams and under is recommended but that is for normal people. How much fat does everyone here eat per day? I try to do 30 grams or less. It is hard to cut it down further for me since I need my food to taste good. Like a can of tuna has 1 gram of fat but I always knock it up to 11 because I put a tablespoon of mayo in it.
    40 is way too little...fats needed...good fats...unsaterated, mono, and poly...id knock it up to 70...go get some pb
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  19. #19
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    Originally Posted by GettingInShape2 View Post
    Thanks for the link. It is very helpful. But what exactly is 20% or 30%? For example, if you have a 2000 calorie diet, where does the 20% come in? 20% of what, 2000 calories?
    If you have a 2000 calorie diet,

    First take 20% of that:
    2000 * 0.2 = 400 = calories from fat

    Then divide that by 9 to get grams of fat:
    400/9 = 45

    However, you shouldn't go down to 20% IF you are cutting and on a very low calorie diet. That's why using 0.35 * (goal bodyweight) as a minimum is better.
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  20. #20
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    Check out this -

    http://www8.nationalacademies.org/on...RecordID=10490

    To meet the body's daily energy and nutritional needs while minimizing risk for chronic disease, adults should get 45 percent to 65 percent of their calories from carbohydrates, 20 percent to 35 percent from fat, and 10 percent to 35 percent from protein, says the newest report on recommendations for healthy eating from the National Academies' Institute of Medicine.

    ....

    The report stresses the importance of balancing diet with physical activity, recommending total calories to be consumed by individuals of given heights, weights, and genders for each of four different levels of physical activity. For example, a 30-year-old woman who is 5 feet 5 inches tall and weighs 111 to 150 pounds should consume between 1,800 and 2,000 calories daily if she lives a sedentary lifestyle. However, if she is a very active person, her recommended total caloric intake increases to 2,500 to 2,800 calories per day. If her lifestyle fits the moderately active category as defined in the report, which is the minimum level of activity to decrease risk of chronic disease, she should eat between 2,200 and 2,500 calories daily. Using grams for the recommended ranges of intake, she should consume 55 to 97 grams of fat and 285 to 375 grams of carbohydrates per day.
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  21. #21
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    Originally Posted by terracotta View Post
    If you have a 2000 calorie diet,

    First take 20% of that:
    2000 * 0.2 = 400 = calories from fat

    Then divide that by 9 to get grams of fat:
    400/9 = 45

    However, you shouldn't go down to 20% IF you are cutting and on a very low calorie diet. That's why using 0.35 * (goal bodyweight) as a minimum is better.
    Awesome. I was just reading about how 1 gram of fat equals 9 calories. Thought 400 grams of fat was too much. I'll try to stick it to 30 to 35% (70 grams) and see what happens from there.

    Didn't know there were really good fats and bad fats, I thought all fat should be kept to a minimum. Better load up on some salmon, mackeral, peanuts, and avocados I guess.

  22. #22
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    Originally Posted by SolidSteel86 View Post
    I eat a ****load of fat a day.

    I eat a ton of fat after about 5pm instead of carbs.

    I probably get 1500 calories a day from just fat.
    Thats about 80-90 grams, maybe a bit more.

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    Originally Posted by GettingInShape2 View Post
    Awesome. I was just reading about how 1 gram of fat equals 9 calories. Thought 400 grams of fat was too much. I'll try to stick it to 30 to 35% (70 grams) and see what happens from there.

    Didn't know there were really good fats and bad fats, I thought all fat should be kept to a minimum. Better load up on some salmon, mackeral, peanuts, and avocados I guess.
    Yup, fat-phobia is so last decade.
    Don't forget almonds!
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    Originally Posted by LetFireFall View Post
    Thats about 80-90 grams, maybe a bit more.
    Though the whole "avoiding carbs after X PM" is stupid, 1500 calories from fat would be at least 160g, and up to 170g, depending on how many actual calories he is consuming.

    1g of fat=9 calories
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    Originally Posted by GettingInShape2 View Post
    Awesome. I was just reading about how 1 gram of fat equals 9 calories. Thought 400 grams of fat was too much. I'll try to stick it to 30 to 35% (70 grams) and see what happens from there.

    Didn't know there were really good fats and bad fats, I thought all fat should be kept to a minimum. Better load up on some salmon, mackeral, peanuts, and avocados I guess.
    try some olive oil / flax oil as well!

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    Originally Posted by GettingInShape2 View Post
    Awesome. I was just reading about how 1 gram of fat equals 9 calories. Thought 400 grams of fat was too much. I'll try to stick it to 30 to 35% (70 grams) and see what happens from there.

    Didn't know there were really good fats and bad fats, I thought all fat should be kept to a minimum. Better load up on some salmon, mackeral, peanuts, and avocados I guess.
    The only fat you should completely avoid is trans fat. Don't go crazy with saturated fat (most people probably don't have to limit sat fat if they're eating right). Eat as much poly/mono unsaturated fats as you want. Get some EFAs like fish oil and flax seed oil.

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    Originally Posted by The Solution View Post
    never go below 20% of ur diet.. ur way too low man
    read up

    http://www.bodybuilding.com/fun/bbinfo.php?page=Fat
    My calories on a cut is 1600 cals. Using the 20% of cals from fat so it should be atleast 35 grams of fat? I usually eat around 40+ grams of fat but some of it is not healthy fats is that ok?

  28. #28
    Lack of iron &or sleeping SuffolkPunch's Avatar
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    Ancient thread.

    Please refer to sticky threads for dietary fat minimums.

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