How much fat do I need a day?

You know how many fats you should consume every day to get good results.

Fats, also known as lipids, are an essential macronutrient, and whether you want to gain muscle mass or lose fat mass, you need them.

Unless you don't want to get good results.

Fats play several key roles in the human body, and have a strong impact on the hormonal system.

They are also the most caloric nutrient, and so knowing the amount to ingest can be vital to the success of a diet.

To gain muscle mass the extra calories can come in handy, but to lose fat, a small slip-up can hinder your progress.

So do you know how many fats you should eat a day?

Number of calories

There are two mandatory initial steps to determine how much fat you need daily.

The first is to know what you want.

Artigos relacionados

You want to gain muscle mass?

Lose fat?

Once you've set your goal, you should know how many calories to take to achieve it.

Without knowing how many calories you should eat per day, you won't be able to calculate the optimal amount of fats for your diet.

And how do you know that?

It's simple.

Check out this article and follow the instructions for calculating the calories you need to lose weight.

If your goal is to lose weight you don't need to change anything.

If on the other hand your goal is to gain muscle mass, then you should make a small change.

In the final step instead of reducing calories, it increases.

Instead of reducing between 200 and 300 kcal, you should climb between 200 and 300 kcal.


Amount of fat

Now that you know how many calories you need a day, you can move on to calculating fats.

There is no exact number, but there are approximate values that result with most people.

Of course this number varies according to your goal.

Goal to gain muscle mass

If your goal is to gain precise muscle mass from calories.

Fats are an excellent source of calories, as they are the densest macronutrient.

Every gram of protein and carbohydrate provides you with 4 kcal, but fats offer you 9 kcal for every gram.

Not to mention the essential role they play in the hormonal system, and not only.

So how many grams of fat should you ingest to gain muscle mass?

Reserve between 20% and 30% of your daily calories for fats.

As you know, every gram of fat has 9 kcal, so the calculation is not difficult.


Alfredo wants to gain muscle mass and found out he needs 3000 kcal to get it.

He chose to use 30% of this value in fat, which corresponds to 900 kcal.

To know this, Alfredo multiplied the number of calories (3000) by the percentage of fats he wants to use (0.3).

3000 x 0.3 = 900 kcal

So 900 kcal of Alfredo's diet are going to be fats.

How many grams of fat does this represent?

Just divide this number by 9, which is the calorie value for every gram of fat.

900 : 9 = 100g

That is, Alfredo will include 100g of fats a day in his diet for muscle mass gain.

Goal to lose fat

You may want to lose weight and fat, but that doesn't mean you should eliminate lipids from your diet.

In fact, it would significantly hurt your results.

You should only reduce the amount used.

The method of knowing how many grams you should ingest is similar to the one used to gain muscle mass.

What changes?

The percentage of calories that should come from fats.

In case your goal is to lose weight and fat mass, you should use between 15% and 25% fats per day.

It follows the method shown above but multiplies by a value between 0.15 and 0.25.

Then, as above, just divide the result by 9 to know how many grams of fat that corresponds.

Attention, 15% is a low value, and if you use it, leave it for a final phase of fat loss, and only for a short period.

how many fats to ingest


Is it difficult to calculate how much fat you need?


It's pretty simple as you might have noticed. And useful too.

Attention, these values are approximate, and you should be aware of your results.

Some people feel better, and get better results, with higher percentages of fats.

But there are also those who prefer lower values.

Above all, don't eliminate the fats from your diet. They're essential.

Use these values as a guide, and adjust if you feel necessary.

To find out how much protein you need a day goes through here.

If you have any questions, use the comments area below.

There are still two articles here that may be useful to you.


The values presented in the article are those used by authors Eric Helms, Andrea Valdez and Andy Morgan in the book The Muscle and Strength Pyramid Nutrition.
Mostrar Mais

Artigos relacionados

Leave a Reply

Your email address will not be published. Required fields are marked *

This site uses Akismet to reduce spam. Learn how your comment data is processed.

Back to top button