T Nation

How Much Fat While on a Caloric Deficit?

im on 1800 kcal a day trying to lose weight. i take Flameout and Surge. im on 1800 on workout day with Surge and 1500 on off days. i also have cashews and almonds.

how much fat should i consume per day? i always eat at least 1 gram of protein per pound of body weight. im 180lbs. 5’7" and about 15% BF i think.

I would say aim for 30g carbs and about 73g fat on off days.

For your training days keep everything the same - simply have your workout nutrition on top of it all to keep things simple.

I am of course assuming you are going to try a keto approach.

The way I worked this out was:

  1. Work out the non protein calories
    (1500-(180*4))=780

  2. Allow for 30g of carbs and take off total calories left
    780-(30*4)=660

  3. Work out how many grams of fat for 660 calories:
    660/9=73.33

Now this is a rough guide and it will depend on your macro split.

You could even try with a much lower daily carb intake with the exception of your workout days when you have your Surge…

how did you come up with that?

[quote]talon2nr7588 wrote:
how did you come up with that?[/quote]

I am fairly sure I just explained this haha!

Which bit do you not understand?

the calculations

[quote]talon2nr7588 wrote:
the calculations [/quote]

4 calories to a gram of carbs
4 calories to a gram of protein
9 calories to a gram of fat

eg. 30g carbs = 120 calories.

Does that make any sense now?

The Surge will put him over the 30g of carbs if he’s taking a full serving.

[quote]Aggro wrote:
The Surge will put him over the 30g of carbs if he’s taking a full serving.[/quote]

I know this and as I said in my original post lol - workout nutrition is just bolted on top.

Carbs will still be very low in general (80g) and the bulk will be consumed in the workout period so there will be minimal fat storage.

Basic carb cycling.

[quote]benmoore wrote:
talon2nr7588 wrote:
the calculations

4 calories to a gram of carbs
4 calories to a gram of protein
9 calories to a gram of fat

eg. 30g carbs = 120 calories.

Does that make any sense now?[/quote]

oh yeah now i get it.