Sport Daily fat intake question

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mouse313

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Hi im 24 year old male. Weighing 168pounds & am 6ft 1inch.

Im trying to tone up and lose some unwanted fat discovered on my lower stomach (abs)
That would be my first question - any ideas on the above?

My main question is that I have worked out I need 2600cals (for maintence), I need 168g (minimum) of protein & I should aim to keep the carbs around the 100g mark - all daily obviously.
Now I cant seem to find any ideas how to work out how many grams of fat I should be taking in - please help!!!?

Many thanks
 
That's easy, do i get the prize?

Code: 
Q. How many calories in protein, fat and carbs?

    * Protein contains 4 calories per gram
    * Carbohydrates contain 4 calories per gram
    * Fat contains 9 calories per gram

Protein 170g
Carbs 100g
Fats 168g
Total cals 2601 :D
 
thanks for that
wow seems like alot for fats, as I was expecting to see under 100g.
Surely that amount of fat i'd put on lots of weight (fat)??
As regards to the carbs 100g daily thats just insane I need to change that as 4 slices of wholemeal bread & a nurti-grain bar nearly reach that amount so im guessing that i go for 150g of carbs & 100g (approx) of fat?
 
you won't get fat from eating fat, you'll get fat from eating too many surplus calories. If you need 2600 calories for maintenance then you just need to work out how much of those calories should be from what. 168g protein minimum following the typical 1g/lb body mass seems fine. Then you need to figure out the rest, if you want to not eat many carbs, then you'll end up eating more fat and probably protein, since a lot of foods that have fat have protein and the other way around. If you want to lose fat, though, you should eat under your maintenance. If you are going to count calories, I'd try to just stay with 2600kcal a day for a week or so and see if you gain or lose weight, that way you can fine out of 2600 calories really is your maintenance or not (calculations on this are never perfect)
 
@mouse313 see regarding your eating fat makes you fat claim. Wholemeal medium bread has 15.5 grams of carbs and some protein as well per slice. You need to log your foods to something like .

Good luck!
 
Make sure they are mostly healthy fats.
also you can go above 1g/lb protein/body weight.

I cycle my carbs and on low carb days I'll take in 250+g of protein, well over my body weight.

make sure you get plenty of fiber too.
 
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