Weight Loss
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How many grams of fat per day?

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Hello, all.  I'm wondering how many grams of fat a person should have per day that is trying to lose weight.  In my case, I'm a male, 5'7", medium frame.  I understand that you may not be able to give specific suggestions, but if anyone could refere to a reliable source, that would be greatly appreciated.  Thanks.
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good question...!!!  I don't know...maybe someone will post some good info.  When I did analysis of the last 7 days, I range between 18-25g per day....I wonder if that's good?  I usually get an "A" grade so it must beTongue out

Rather than having a set number of grams, fat is generally determined by percentage of overall calories, ranging anywhere from 15-30 percent of your calories based on personal need.

This website: http://www.dietitian.com/ibw/ibw.html can help you determine how many grams based on the percentages -- then you can use your analysis and personal goals on CC to help you achieve that balance.

Thanks for posting the link.  I'm not too sure about the info it gave me, though.  It said I should intake 3,690 calories and 123g of fat per day.  I'm no dietitian, but that just seems excessive to me. lol. 
did you put that you were trying to lose weight?  That's odd because I've calculated several people and it always came up with something reasonable.  Perhaps you are more active than you considered?  If you were to 3690 cal a day as a very active young man, 123 g would be the right percentage.
ok im 5'6 and 137 pounds

sit at the desk for 8 hours and then work out 1 hour a day which i wrote in there.

CC said i should take about 1400 calories

This thing said 1200!!! LOL and 40 grams of fat which seems reasonable....
i eat about 30 or less. once in a while however i go over 60 so i really have to watch myself.

try this site...http://www.nutritiondata.com/tools/ ;

and this one for more complete breakdowns 



Fat consumption can fluctuate quite a bit, so there's no 1 formula for everyone. Some Ornish followers try and get thier fat intake as low as possible, Ornish originally said none but caved in after having health issues himself and now says about 10% and then there's people that follow a ketogenic diet that consume upwards of 65% fat. Too low is not a good place to be and recommendations from 20 to 35% seem to be what most will advocate.

Personally I believe it depends on your goals, the foods you prefer and I also don't believe in set macro ratios as the end all to be all...they're just the result of what works for an individual. The first macro I pay attention to is protein based on my lifestyle and goals, secondly is carbs, again based on my lifestyle, and then I make up the difference in fat.....I also consume what would be considered a natural diet. My ratio's end up being 35/25/40 protein/carbs/fat.

3690 calories is about twice  the calories you need unless you are running marathons or power lifting, or just trying to gain weight. i am allowed 2500 calories to maintain 200 lbs and of that i go for 50 grams of fat.

My dietitian and Doctor "both" recommend 25% of your total caloric intake. Imagine that---a Doctor and dietitian agreeing on anything. LOL

I do a 40 carb/ 30 fat /30 protein split

Yesterday my fat % was on the lower end only 23% total 50grms

I get my fats mostly from nuts and lean meats and whole milk

I use real butter and olive oil freely and still lose weight

Fats are good for you when gotten from the right source.  Doing low fat and avoiding fat can be detrimental cause some vitamins are only absorbed through fat ( A, K)


I shoot for 35% of my calories, but as most said it doesn't matter much.  Most fat is actually pretty good for you in modest amounts and as long as you keep your calories down you will lose weight. 

Fat is actually a nutrient that you do need. Anything less than 20% of your daily caloric intake may result in malnutrition. Sure you might still be overweight but you will be causing unnecessary stress on your immune system resulting in illness. Make sure you are eating the right types of heart healthy fats. 

This is quoted from the Mayo Clinic health information page.



Monounsaturated fat. This is a type of fat found in a variety of foods and oils. Studies show that eating foods rich in monounsaturated fats (MUFAs) improves blood cholesterol levels, which can decrease your risk of heart disease. Research also shows that MUFAs may benefit insulin levels and blood sugar control, which can be especially helpful if you have type 2 diabetes.


Polyunsaturated fat. This is a type of fat found mostly in plant-based foods and oils. Evidence shows that eating foods rich in polyunsaturated fats (PUFAs) improves blood cholesterol levels, which can decrease your risk of heart disease. PUFAs may also help decrease the risk of type 2 diabetes. One type of polyunsaturated fat, omega-3 fatty acids, may be especially beneficial to your heart. Omega-3s, found in some types of fatty fish, appear to decrease the risk of coronary artery disease. They may also protect against irregular heartbeats and help lower blood pressure levels.

Foods made up mostly of monounsaturated and polyunsaturated fats are liquid at room temperature, such as olive oil, safflower oil, peanut oil and corn oil.


Don't forget your Omega Fatty Acids too. They protect your heart!

Take it from me, I went ultra low fat for 4 months. I ate about 10grams a day. My hair started falling out, my skin was dry and looked sallow. Quite frankly, I looked ill and I was. When I told my doctor what I was doing he put me on a tablespoon of olive oil a day and told me to quit being foolish. It took a couple months of eating correctly to undo the damage I did. Luckily it wasn't permanent.

Fat isn't evil, the right fat is important for your health.


Fat doesn't make you fat; excess calories make you fat.  Monounsaturated fats are useful for improving your blood profile.  Your brain is made of Omega 3, polyunsaturated fats.  The Omega 6 fatty acid CLA is shown to increase the rate of fat loss.  Even saturated fat plays a vital role in cellular health.  The only exception is artificial trans fats.

Agree with other posters who have said percentage of calories rather than grams, and aim for at least 20%.  15% is okay in theory though I would only aim for that if my doctor told me too. Besides, most fats taste good so why restrict them that heavily?

But Coach K, that calculator!  It told me to eat 1200 calories a day.  I could never get by on that few calories!  I've been eating 1600-1700 a day, while losing around 0.5 pounds per week.  Okay, so I thought it would tell me to eat maybe 1300 or so, but 1200?  I must be more active than I thought.

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