T Nation

%fat in diet


#1

I'm just wondering: when fat is recommended to be at least - say 20% of caloric intake, does this mean 20% of one's MAINTENENCE calories come from fat, or does this mean 20% of one's calories should come from fat regardless whether he's bulking cutting or maintaining.


#2

What color is the white horse of Napoleon?

Christ. It's called a brain - use it.


#3

I'd say 20% is a minimum for most. I usually stay up around 30%.


#4

Hi, Kenata. It's 20% of what you eat on that day, not 20% of maintenance.

When bulking you would eat 20% of maintenance-plus calories. When cutting you would eat 20% of maintenance-minus calories.

Does that help?


#5

Here is what I have been using. Just make sure the bulk of your fat intake is good fats.

Macro Breakdown and Caloric Target Calculations using LBM.

245 lbs. X .78 (22% Body Fat) = 191 lbs. Lean Body Mass

Protein: 1.5 x 191 = 287 grams X 4 = 1148 CALORIES 47%
Carbs: .42 x 191 = 80 grams X 4 = 320 CALORIES 13%
Fat: .57 x 191 = 108 grams X 9 = 972 CALORIES 40%

  = 2,440  TOTAL TARGET MANTAINANCE CALORIC INTAKE

Minus 500 - 1000 calories for 1-2 lbs weight loss per week

Add 500-1000 calories for 1-2 lbs weight gain per week.

Any thoughts on this?
KraigY


#6

Woah 245 and cutting on 1500-2000 kcals? Seems way too low to me.

I would have thought 2500-3000 would be enough.


#7

MookJong-

Your right, my maintenance intake is 2950 calories


#8

If you're "ON", no more than 15%. If you're "OFF", 30%.