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Old 03-04-2014, 09:41 AM   #1
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How many fat grams?

How do come up with the right amount of fat grams? I have only been tracking my fat grams for the last few days and really vary.

I originally started with counting carbs only and kept them under 20 net. Then I started tracking protein too. My goal has been to keep it at 54 - 60 grams. That one is confusing because I get different numbers using different theories for calculating. Either way, I'm 5'2", small frame and not nearly active enough...so its not going to a high number. Sigh.

Now I've added tracking fat to get the whole picture. For the last 5 days, these are my fat grams:

124, 142, 106, 107, 158

All my macro percentages are great, but obviously my calories are not the same daily and can vary by a 100 - 300 calorie difference.

Should I be trying to keep my fat grams to a certain number, like protein and carbs?
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Old 03-04-2014, 10:51 AM   #2
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Hi grneyedldy, we are the same height and I'm not 'active' either. I think typing should count though!! I used the numbers in MerryKates post from Volek and Phinney. I calculated on an ideal weight of 140. I know, for my height it could be less, but...

Anyway, I came up with 96 grams of protein; 24 grams of carbs; and 159 grams of fat, total calories at about 1909. I am trying to hit those numbers and see what happens and if I have too, adjust from there. But at least it's a starting point. I think daily variations are normal, it should all even out.
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Old 03-04-2014, 10:59 AM   #3
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I don't count fat grams or calories. I keep my carbs below 20g total, my protein around 120g (based on my LBM), and the rest is what it is. This works for me.
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Old 03-04-2014, 12:00 PM   #4
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Quote:
Originally Posted by snowangel9 View Post
Hi grneyedldy, we are the same height and I'm not 'active' either. I think typing should count though!! I used the numbers in MerryKates post from Volek and Phinney. I calculated on an ideal weight of 140. I know, for my height it could be less, but...

Anyway, I came up with 96 grams of protein; 24 grams of carbs; and 159 grams of fat, total calories at about 1909. I am trying to hit those numbers and see what happens and if I have too, adjust from there. But at least it's a starting point. I think daily variations are normal, it should all even out.
Hi Snowangel, thanks for replying. I interpret "ideal body weight" differently. To me, it means....how much protein does my lean body mass need, based on height? And activity level? So I'm using 120 lbs, which comes out to 54g or 61g depending on which method I use. I've been 120 and its truly a good weight for my body. I don't necessarily need to be that weight at my age (just shy of 54), but I find it realistic for protein needs.

I guess I could just continue to eat and track fats without thinking about the total numbers and see how it goes.

I have hypothyroidism and I'm menopausal/post menopausal (too soon to call), so the weight is not flying off. I so want to find that sweet spot.
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Old 03-04-2014, 12:07 PM   #5
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Originally Posted by Ntombi View Post
I don't count fat grams or calories. I keep my carbs below 20g total, my protein around 120g (based on my LBM), and the rest is what it is. This works for me.
I wasn't counting fat grams either, but I wanted to see what my percentages were and I don't know any other way to find out.

I know the adage is to eat fat to satiety, but just like carbs and protein....there must be a range for fat grams too? Right? I don't recall seeing it in The Art and Science of LC Living. So hoping someone here knows.
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Old 03-04-2014, 01:20 PM   #6
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Well, the thing is that the body burns fat when in ketosis. It doesn't distinguish between dietary fat and body fat, so if you drastically overeat fat, it won't need to burn your body fat. So there is an upper limit, but I don't what it is for me, and I haven't bothered figuring out my number, since I'm losing without counting it.

I occasionally track my food, and I've had a range of fat grams from 50 to 180. Not helpful, I know.
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Old 03-04-2014, 05:32 PM   #7
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I'm happy I'm losing anything, I truly am. Especially considering the things working against me, but I only lost 2 lbs in February (3 on a few days) and I didn't eat off plan once. So if I can fine tune my way of eating now with finding a proper fat range, it could save me weeks tweaking my fat grams.

I just can't believe there's not formula to apply. It would make it do much easier.
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