How Much Fat For Weight Loss?
On to your ideal fat intake during weight loss. This is a lot simpler than calculating protein needs. In order to maintain your general health and fitness, you need only around 0.3 grams per pound of fat-free mass per day. Here, "fat-free mass" is everything in your body that isn't fat, i.e., muscle, water, and bone.
This translates to roughly 15 to 20% of your daily calories for most people and is a target value you should not undercut both when dieting to lose weight and to build muscle.
That might sound like a lot at first but remember that 1 gram of fat has around 9 calories so this only translates to about 35 to 45 grams of fat per day for someone following a 2000 calorie diet
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