I’m quite new to counting macros, and cannot seem to find a clear answer on this lol. I know guidelines are 20-35% of calories,but then the amount of fat would differ between a 900 cal vs 500 cal meal right?
I know of the general guide for protein (like 20-30g per meal) so I was wondering what is it for fat?
thank you!
Determine how many calories per day you need, then figure out what 20%-35% of that is, then determine how many meals per day you want to eat, then divide that number by the number of meals you eat in a day I think?
I just keep a daily target. Sometimes I eat and it’s a little bit fattier, so on the next meal, I pull back on the fat so at the end of the day, it all works out.
I usually My total fat intake for the day between 60 and 70 g.
It doesn’t matter what you get in a meal it’s what you need in a day
Protein target - your bodyweight (in pounds) in grams of protein a day. If you’re overweight then your target bodyweight
Fat target is anywhere from 10%-30% as you said
If you eat 3 meals a day, divide what you need by 3
What’s the point of tracking fat specifically? I’d recommend trying to get good fats over bad fats and of course not getting all of your energy from fat, but I don’t think you need to be actually tracking your fat by the meal to the gram
This is one of the hardest ways to count macros in my experience. Some meals have different macro ratios than others, but they all might still be good healthy options. Consider your daily total, rather than per meal total. For instance, if you have eggs and avocado for breakfast, that might be a lot of fats, but it’s still healthy. Balance it out by eating a low fat lunch or dinner, or skip nuts/nut butter those days. You will drive yourself crazy trying to make every single meal fit the correct ratio. In order for it to work, it needs to be easy enough that you can do it every day.
The 2015-2020 Dietary Guidelines for Americans says to aim for a total fat intake of 20 to 35 percent of your daily calories. For example, at 2,000 calories per day, your suggested upper limit of total fat would be about 78 grams, -source the Mayo Clinic.