1

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Is there a fat gram rule of thumb

Answered on August 19, 2014
Created July 27, 2011 at 4:16 PM

Just curious, I work out and everyone says I should take in 1 gram of protein for every pound of lean body mass, is there such a rule of thumb for fat as well? And carbs? I know the answer is usually given in percentages but working 12 hours a day doesnt always allow me to plan my meals in such a way that I can stick to 70/20/10 % or whatever your thought is on division of calorie sources. But grams of fat and carbs would be a lot easier to keep a cap on by simply counting them rather than a percentage of the whole over the course of the day. Just looking for a grams per day number - not a percentage. BTW I am 6'2" 214 lbs and getting leaner by the day. Just want to continue to lose weight and it is getting harder as my weight gets lower and lower, hence the question.

Thanks!

6da7ce6a4a250c46a6e78b5b4e22da83

(987)

on July 27, 2011
at 06:08 PM

Glad I could help. Obviously, you should adjust these numbers based on your experience. You may find you need more carbs (and thus less fat), or more overall calories (and so more fat)... etc... Just remember, first determine your total calorie needs, then your protein (4 calories per gram), then your carbs (4 calories per gram), and then fat will make up the rest (9 calories per gram).

219ce991d8c94447870c824680de53e0

(457)

on July 27, 2011
at 05:45 PM

That is EXACTLY the kind of answer i was looking for!!!!! Thank for being specific and skipping the percentages as that really doesnt narrow it down for someone that is just keeping a running total of three gram calculation numbers in their head over the course of the day. Starting with percentages and backing into the figures as the day goes along is too time consuming and easy for a mistake to occur.

E5c7f14800c5992831f5c70fa746dc5c

(12857)

on July 27, 2011
at 05:10 PM

30-35% is perfect in my expierence.

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4 Answers

9
6da7ce6a4a250c46a6e78b5b4e22da83

(987)

on July 27, 2011
at 05:41 PM

The amount of fat needed is usually determined by what's left over after you account for your protein and carb needs.

So, you could figure a general recommendation by first determining your protein needs (I prefer roughly 1 gram per pound of total body weight while dieting, so around 200 grams for you). Then determine your carb needs based on your activity level; assuming you're moderately active (lifting a couple times a week, intense cardio a couple times a week), you could go on Mark Sisson's recommendation of 50 - 100 grams for fat loss (so say roughly 75 grams).

This gives you 1100 calories from protein and carbs, since a gram of protein and of carbs have roughly 4 calories each (200x4=800; 75x4=300; 800+300=1100). Next, determine your total calorie needs. Again, assuming a fat loss diet, that would probably be around 2200 calories for you. 2200-1100=1100... so, you should get about 1100 calories from fat. 1100 divided by 9 (the number of calories in a gram of fat) = 122.

So, as a very, very rough starting point, you could try 200 grams of protein, 75 grams of carbs, and 122 grams of fat per day.

6da7ce6a4a250c46a6e78b5b4e22da83

(987)

on July 27, 2011
at 06:08 PM

Glad I could help. Obviously, you should adjust these numbers based on your experience. You may find you need more carbs (and thus less fat), or more overall calories (and so more fat)... etc... Just remember, first determine your total calorie needs, then your protein (4 calories per gram), then your carbs (4 calories per gram), and then fat will make up the rest (9 calories per gram).

219ce991d8c94447870c824680de53e0

(457)

on July 27, 2011
at 05:45 PM

That is EXACTLY the kind of answer i was looking for!!!!! Thank for being specific and skipping the percentages as that really doesnt narrow it down for someone that is just keeping a running total of three gram calculation numbers in their head over the course of the day. Starting with percentages and backing into the figures as the day goes along is too time consuming and easy for a mistake to occur.

2
77877f762c40637911396daa19b53094

(78467)

on July 27, 2011
at 04:45 PM

Doesn't The Gary say that you should be getting between 50-70 percent of your calories from fat? I don't agree with that. I think that it should be on the order of 30-35 percent. Don't forget to include the fat in the meats you're eating when doing the calculation.

E5c7f14800c5992831f5c70fa746dc5c

(12857)

on July 27, 2011
at 05:10 PM

30-35% is perfect in my expierence.

0
A777c9772a09024afd69728878e95bd7

on June 18, 2013
at 10:07 AM

[edit: removed question-in-answer, and it was a crosspost to here

0
E5c7f14800c5992831f5c70fa746dc5c

(12857)

on July 27, 2011
at 05:10 PM

It depends. Personally once I get over 200g of fat its hard for me to digest anymore, so I generally like to keep my fat at 150g or less. If your eating relatively low calorie(under 3000) I wouldn't worry about it too much and just eat to appetite.

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