4

votes

How does your fat intake stack up against USDA recommendations?

Answered on August 19, 2014
Created August 14, 2011 at 10:29 PM

I recently read that Mark Sisson's at MarksDailyApple.com consumes 60% of his calories as fat. For those of you who have not seen him, he looks like this:

alt text

His fat intake strategy, shape and age (58) got me wondering how my fat intake stacks up against his so I visited the USDA calorie counter website.

I haven't quite attained Mark Sisson's benchmark of 60% calories from fat but I'm close.

55% fat 24% protein 22% carbs

The USDA recommends I limit my fat calories to 20-35% of total calories so I'm proud to say I'm taking in more than double of what they recommend on the low end :)

If you want to see where you stack up against USDA recommendations (no registration required) follow these steps.

1) Click on the "website" link above (underlined)

2) Scroll down to the bottom-right. There you will see a navigation option that says:

Check It Out (no registration)

3)Click on "Check it Out"

4)Fill out your profile

5)Click on the middle button "Proceed to Food Intake"

6)Enter each food you eat daily, one at a time in search box on left

7)Click search

8)When done entering all daily foods, click "Select quantity"

9)Enter the number of servings in the right column

10)Click "Save and Analyze"

11)Click "Meeting 2005 Dietary Guidelines"

What percentage of your calories come from fat?

19acef0aed67ef8dc1118d8e74edb349

(2954)

on March 14, 2013
at 01:15 AM

75 to 80 % of my calories come from saturated fat from purely animal sources.

77877f762c40637911396daa19b53094

(78467)

on August 15, 2011
at 04:58 PM

*too* closely -

77877f762c40637911396daa19b53094

(78467)

on August 15, 2011
at 04:57 PM

i don't track to closely, but i occasionaly use fitday, and i generally keep fat between 60 and 72%. basically, i keep carbs between 40 and 70g each day, shoot for 160g of protein, and then get the rest as fat. so my daily caloric intake totally varies based on how much fat i can get in. i do cook with a lot of coconut oil and eat tons of eggs and oily fish though, which i think helps.

226b10cbb6b1d3530b00d2d84a2dc86e

(3313)

on August 15, 2011
at 03:13 PM

+1 from me. I suspect it's just difficult to access clean sources of saturated fat. I know my farmer's market vendor runs out and sometimes I have to go 2 weeks without ground beef. It's upsetting. figured out a way to boost to 60% by replacing a week of oranges with a week of avocados. After that, I start to dip into my carbs and I don't want to do that. I want to get at least 100 g carbs which is 15% of my calories when I boost fats to 60%. What's your ratio?

Ed71ab1c75c6a9bd217a599db0a3e117

(25472)

on August 15, 2011
at 12:35 AM

lots of bacon and avacado's Any one who saw me eat at AHS.....saw it. Bacon and yucca from a tub with my hands soaked in around kale

Ed71ab1c75c6a9bd217a599db0a3e117

(25472)

on August 15, 2011
at 12:34 AM

coconut oil, heavy cream and pastured butter and lots of coconut products grass fed meat and shellfish.

3846a3b61bc9051e4baebdef62e58c52

(18635)

on August 15, 2011
at 12:11 AM

I did check out fit day though and looks like I'm at 60% even when I have an apple and sweet potatoe in the same day! And I only do that a couple times a week so I guess I'm normally a bit higher.

5234aa58c906eaed4d2614634cc77773

on August 15, 2011
at 12:05 AM

Oh, and I get my fat mainly from almond butter, raw and coconut milk, olive oil (I haven't started cooking with coconut oil yet...) and bacon.

226b10cbb6b1d3530b00d2d84a2dc86e

(3313)

on August 14, 2011
at 11:29 PM

WOW!!!.........

226b10cbb6b1d3530b00d2d84a2dc86e

(3313)

on August 14, 2011
at 10:54 PM

Dang, how did you get that high? What is your main source of fat? Mine is coconut oil.

Ed71ab1c75c6a9bd217a599db0a3e117

(25472)

on August 14, 2011
at 10:52 PM

Im at 65% now Was 70% the last 6 months

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19 Answers

6
3846a3b61bc9051e4baebdef62e58c52

(18635)

on August 14, 2011
at 11:52 PM

I dont want the USDA to have my info! BIG BROTHERS WATCHIN!

3846a3b61bc9051e4baebdef62e58c52

(18635)

on August 15, 2011
at 12:11 AM

I did check out fit day though and looks like I'm at 60% even when I have an apple and sweet potatoe in the same day! And I only do that a couple times a week so I guess I'm normally a bit higher.

6
C8253d9610402729148604bd9235fc24

on August 14, 2011
at 11:15 PM

I'm 80% fat - whole cream!

226b10cbb6b1d3530b00d2d84a2dc86e

(3313)

on August 14, 2011
at 11:29 PM

WOW!!!.........

3
0e4e5882872d6a7c472ea51aec457e66

(1994)

on August 15, 2011
at 06:57 AM

I'm at 70 - 75% fat because I can't tolerate starch or fructose (well under 5%)

My fat comes from meat, eggs, fish, coconut oil, butter/ghee and some nuts.

3
77877f762c40637911396daa19b53094

(78467)

on August 15, 2011
at 03:11 AM

actually i'm surprised that folks are eating paleo and only consuming 50% of cals from fat; either there are a lot of people eating a lot of really lean cuts of meat, or these sites aren't too accurate. or people are eating massive amounts of sweet potatoes...

77877f762c40637911396daa19b53094

(78467)

on August 15, 2011
at 04:58 PM

*too* closely -

226b10cbb6b1d3530b00d2d84a2dc86e

(3313)

on August 15, 2011
at 03:13 PM

+1 from me. I suspect it's just difficult to access clean sources of saturated fat. I know my farmer's market vendor runs out and sometimes I have to go 2 weeks without ground beef. It's upsetting. figured out a way to boost to 60% by replacing a week of oranges with a week of avocados. After that, I start to dip into my carbs and I don't want to do that. I want to get at least 100 g carbs which is 15% of my calories when I boost fats to 60%. What's your ratio?

77877f762c40637911396daa19b53094

(78467)

on August 15, 2011
at 04:57 PM

i don't track to closely, but i occasionaly use fitday, and i generally keep fat between 60 and 72%. basically, i keep carbs between 40 and 70g each day, shoot for 160g of protein, and then get the rest as fat. so my daily caloric intake totally varies based on how much fat i can get in. i do cook with a lot of coconut oil and eat tons of eggs and oily fish though, which i think helps.

3
98bf2ca7f8778c79cd3f6c962011cfdc

on August 15, 2011
at 02:57 AM

I swing from 50-70% but I average about 55%. I get better hunger control when I drop fat into the 50's and then eat more vegetables. I can't imagine a life with 25% fat. That's basically lean proteins and no added fat in the diet. Ugh. I'd be miserable.

3
072fd69647b0e765bb4b11532569f16d

(3717)

on August 15, 2011
at 02:07 AM

I really have no idea and am totally good with that. I make sure to have meat with every meal and will eat some avocado if it goes with dist; add some EVOO to a salad; eat some 90% dark chocolate here and there; maybe a few spoonfuls of coconut milk on some berries. Otherwise, I don't really "add" a whole bunch of fat to meals (e.g. cooking bacon in coconut oil). I've found that tracking macro-nutrient amounts tends to create stress I don't need when it comes to food intake.

3
Aeec781cc234fcae119d4a71532058f5

(2047)

on August 15, 2011
at 12:03 AM

I've averaged 68% fat over the last 2 months. I don't look anywhere near that good (yet) but I've lost 12 lbs. Heavy cream, coconut oil and butter are my main sources.

ETA: I use fitday to track several times a week. I love that I can go back to see averages, trends, etc.

3
64433a05384cd9717c1aa6bf7e98b661

(15236)

on August 14, 2011
at 11:30 PM

Mine's about 60-65%, I'm 33 and although I don't look like Sisson, I can still count all of my abs (and I never do crunches).

2
B14dc4aa1ddefbec3bc09550428ee493

on August 15, 2011
at 08:07 AM

Mine varies from day to day, but the average looks to be around 70%.

2
B0fe7b5a9a197cd293978150cbd9055f

(8938)

on August 15, 2011
at 07:57 AM

70% here. I honestly think it's 80% though, as I eat a huge amount of coconut oil (really helps me for some reason), 1600 ml = 1,5kg every week. I'm gonna keep doing this till the end of september, then it'll be avocado time :). I noticed that I really do well on vlc.

2
9d43f6873107e17ca4d1a5055aa7a2ad

on August 15, 2011
at 03:20 AM

I don't really think these sites are very accurate, but I occasionally use cronometer. It says I average 40% carb, 40% fat, and 20% protein.

2
5234aa58c906eaed4d2614634cc77773

on August 15, 2011
at 12:03 AM

Mine is 49% fat, 34% protein, 17% carb. :)

5234aa58c906eaed4d2614634cc77773

on August 15, 2011
at 12:05 AM

Oh, and I get my fat mainly from almond butter, raw and coconut milk, olive oil (I haven't started cooking with coconut oil yet...) and bacon.

2
0bc6cbb653cdc5e82400f6da920f11eb

(19245)

on August 14, 2011
at 11:45 PM

35% fat apparently. I would have thought it would be a little higher than that.

Not sure how accurate that food analyzer thing is in regard to portion size.

2
095ef76482234d3db444b77d7ed01c29

(2755)

on August 14, 2011
at 11:31 PM

I'm 55-60% fat. 35-45% protein. 5% or less carbs for 5 days straight. Then for 24-36 hours I don't worry about it, I keep carbs and fat high, letting protein take care of it's self. Works very well for me.

My fat and protein sources? Beef (grain fed too...more fat) remember this - grain is not food, it's what food eats...and when food eats it, it turns into meat, dark meat chicken, whole eggs, a little cheese (about 1 ounce a day), tuna with mayo (my own olive oil recipe), pork (bacon, sausage, ham).

Of course I eat lettuce with each tuna meal and a large serving of whatever green veggie I feel like having with my tuna and beef today it was cabbage cooked with bacon.

Day 6 into the morning of day 7? I add potatoes, winter squashes, nuts, and fruit.

Hopefully this will be helpful to someone who is looking for more fat in the diet. Mine is real fat from real food and my lab work indicates that I'm perfectly healthy.

1
5437163ddf70d4532f196bfb4333753e

(3614)

on August 15, 2011
at 11:43 AM

I run right around 55% fat, 30% protein, 15% carbs, so my fat intake doesn't "stack up" to the USDA guidelines. My body fat percentage, BMI, blood lipid profile, blood pressure, and overall health stacks up pretty damn well. The surgeon general looks like a tick ready to pop, so it'll be a cold day in Hades before I follow any government recommended guidelines in regards to my diet.

1
E5c7f14800c5992831f5c70fa746dc5c

(12857)

on August 15, 2011
at 10:31 AM

~25% for the last couple weeks, pretty spot on for gov recommendations except ~60% of it is saturated

1
8949bf87b0e0aefcad10f29975e4fa2b

(8989)

on August 15, 2011
at 02:28 AM

I vary between 55 and 65 percent fat. I don't usually add extra fat to cooking.

0
26b7615ef542394102785a67a2786867

on August 17, 2011
at 11:55 PM

60-80%, which means around 300g of fat daily due to how much I eat. Enough to give most doctors a heart attack. :D

I do not eat or drink plain fat. Yuck. I just load real foods with large amounts of cream, butter, coconut oil, or beef fat and eat eggs, fatty meats, cheese, and nuts.

0
004ab20bed37c9eba51bd3237d1afcbd

on August 17, 2011
at 11:11 PM

I start the day with 80 grams of Kerry Gold plus 30 grams of high-capric/caprylic formulated MCT oil using this recipe for Bulletproof Coffee: http://www.bulletproofexec.com/how-to-make-your-coffee-bulletproof-and-your-morning-too/

Every single person who has tried it has said it's amazing tasting and make them feel great, except for one fat-hater who said, "I can't get over the idea." Your mileage may vary, but it's an awesome way to get 1800 or so calories into your day. You will be full and have stable energy for about 6 hours. Smaller people (I'm 6'4" 210lbs) may want to drink less, and if you are not used to fat, take lipase and betaine with it.

I'm not as ripped as Sisson; then again he works out. I look like this though, which is close enough for me, given the time saved and my lab tests and 24 hour heart scans...

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