Getting Enough Fat

[MalarsPlace]

I often see the recommendation of .4-.45g of fat per lb of body weight on BB.com. I have used a few macro calculators that are providing me with fat numbers much lower than .45g/lb.

Would .25-.30g of fat per lb of body weight be too little of fat during a cut? Wondering if I need to go as high as .45g.

[dipatel13]

A lot of the macro calculators online are probably using ratios which is not accurate. .4-.5g fat/lb is a minimum to hit when bulking/cutting/maintaining in order to maintain hormone balance in the body.

[Yobra33]

I prefer to use percentages. Get 30% of your calories from fats.

[dipatel13]

I prefer to use percentages. Get 30% of your calories from fats.

Ratios are and outdated and inaccurate concept. Your body doesn't know percentages, it has requirements based on your weight.

[Znik]

I often see the recommendation of .4-.45g of fat per lb of body weight on BB.com. I have used a few macro calculators that are providing me with fat numbers much lower than .45g/lb.

Would .25-.30g of fat per lb of body weight be too little of fat during a cut? Wondering if I need to go as high as .45g.

If you feel fine at .25-30g that's fine, the 0.4g / lb has a bigger "margin of error". In terms of body composition lower fat intake won't make much of a difference as carbs (insulin rather) will protect more against LBM loss than the potential test drop(which is more influenced by the calorie deficit than fat intake anyhow) would. But in general a minimum of15-20% of total calorie intake should be from fat, while 20-30% is better unless it interferes with carb/protein intake.

Psychologically and satiety wise on the other hand can be detrimentally influenced by low fat intake.

[blue9steel]

You can go down as low as 0.3g/lb if necessary but you shouldn't unless you're near the end of a long cut and just can't find the calories anywhere else. (try hard, this isn't a great idea) 0.4g/lb should be your minimum value as it's necessary to support hormone production.

[ammarstang]

I get .5g per lb of body weight. I feel fats are more filling than carbs. It's tasty & helps with satiety. I also heard that low fat intake can reduce libodo which I'm sure no guy would want that to happen to them.