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Title : How many grams of fat per day Consume?
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How many grams of fat per day Consume?

At this level, you know what your daily fat intake and how it can positively or negatively affect your body, your health and overall program.

How many grams of fat per day to consume?

For your convenience, we group how many grams of fat per day to consume? on labels: how many grams of fat per day to lose weight how many grams of protein, carbohydrates and fat per day how many grams of fat should I eat per day - how many grams of fat should I eat per day how many grams of good fat per day how many grams of protein, carbohydrates and fat per day the amount of fat grams is what you need per day how many grams of fat healthy per day how many fat grams per day weight loss how many grams of protein, carbohydrates and fat per day. and

has also learned that ...

• Trans fats are wastes which must in no case be part of your diet.
• Saturated fats are not as bad as people think, and therefore should not be completely eliminated from your diet program.
• monounsaturated and polyunsaturated fats (including essential fatty acids) should represent most of your daily fat consumption.
• An additional sentence would not be too much to remind you to include a sufficient amount of Omega-3.

Now is the time to go to basics and discover how many grams of fat you should consume per day , what foods to eat to get your fat a day, and how to take into that fat in their total daily calorie intake.

Let's start the game ...

How much fat you should eat per day?

The average fat intake. 20 to 30% of their total calorie intake

To give concrete meaning to this recommendation, the first thing to know is that 1 gram of fat contains 9 calories.

From here, you have to make a simple calculation using their daily intake of calories you have learned previously estimated, and (hopefully) has pointed somewhere.

If you have forgotten or skipped step, not invest and recalculate your maintenance level of calories, then follow the instructions to create your calorie or calorie deficit ideal surplus (depends on what will be his objective).

Now, with your ideal daily calorie consumption in mind, all you need is to figure that accounts for 20-30% of this figure. (It is simply multiplied by 0.20 and 0.30).

Then, considering that 1 gram contains 9 calories, simply divide the result by 9.

The figure will now be your answer to the question of how many grams of fat you should consume each day.
Questions? Here is an example:

Take the example of a person who has found his ideal calorie intake should be 2,500 calories per day.

To find out how many grams of fat you need to eat, she knows that fat should represent 20 to 30% of their 2500 calories. Must, therefore, increase 0.2 and 0.3 in 2500 to an estimate.

2500 x 0, 20 = 500 and 2500 x 0, 30 = 750.

500 and 750 are the calories that should be derived from fat. The truth is that a divide500 and 750 for 9 (since there are 9 calories per gram of fat) and will have a score of 55-83.

Therefore, in this example, that person should consume between 55-83 grams of fat per day, which will produce 500 to 750 calories, which represents 20-30% of 2500 calories needed for operation the body (and mind) of this person.

Now turn determine the daily amount of calories is your ideal, 20-30%, then divide that number by 9. The answer will be the ideal amount of fat consumed each day .

done? Amazing! your daily fat intake is established.

In fact, you should use large or small the sum obtained by my calculations?

Now, surely he asks if you want stronger rate or reduce your daily calorie consumption. It depends on you, and your food preferences. (I'll explain later).
However, for most people, most of the time, 25% will have to be perfect. (Therefore, in the above example, this person would consume 69 grams of fat per day).

Now that you know how much fat you should consume per day, the next step is to know what foods to eat to get this fat.

Example of foods rich in fat "good"

Here are some examples of food found anywhere, and that is very rich in good fat that you need to consume

• fish
• supplements of fish oil (I will explain this later)
• Nuts
• peanut butter
• seeds
• olive oil
• lawyer

However, do not see this list as a single, list of foods with healthy fats. It is rather a list of what (and should) make up most of your daily intake.

choose their favorites among them (discussed later).

How to take into account the fat in their total daily calorie intake

As we did above for the protein, the final point you need to ensure that, after knowing the amount fat you should consume per day, is to take into account that the daily consumption of fat in your total daily calorie intake.

Funniest ... is that we've done.

You see, proteins, must first determine your ideal amount in grams and then take it into account in our daily calorie consumption. With fat, we did it in the opposite direction.

Which means we have become part of "take into account" to discover what our ideal amount in grams.

So what I'm saying is that this part is done. Assuming you have followed the instructions above, you already know how much your daily calorie intake.

Using the example of the same person, we used above, consumption will be somewhere between 500-750 calories total of 2500 calories per day (625calories exactly, if the person has opted for the 25% their total calorie intake).

Therefore, whatever your daily intake of calories, fat intake should represent between 20 and 30%.

And again, if you are slightly confused by this step, or do not understand everything, do not worry, everything is clear for the next step.

Monitoring

Ok! Since you understand exactly how many grams of fat you should consume per day , it is time to discover our final macronutrients.

I refer of course to the dreaded, very confusing, always interesting ... carbohydrates

This is fun!

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