How much fat I should be taking in each day?

Hi Bryn,

First of all, you need to determine you protein intake - minimum 2 grams per kilo bodyweight. Then you determine the amount of carbs that is appropriate for your goals (you didn't tell me you goal - lose fat? gain mass? lean gains?). Generally, you start with an amount of carbs that maintains your weight and then if you are trying to cut fat then decrease the carbs by about 100 to 125 grams per day (start by eliminating sugary or starchy carbs). If you are trying to gain mass, then increase the carbs by 100 to 200 grams per day.

I'm assuming you have a healthy core diet of meat, whey protein, fish, eggs, vegetables, some fruit, etc.

The last consideration is how much fat you are eating. Of course, you're right to focus on your EFA / omega-3 intake and if you are eating salmon every night, you don't need a supplement. But as far as your fat intake, unless you eat a lot of fatty foods or fatty meat, etc, you probably won't have to adjust your fat intake downwards unless the carb restriction stops working and you hit a plateau. At this point, decrease carbs further but you can also decrease fat.

For a brief overview of how to go about designing your diet, see: http://fitnessinventor.com/articles/1789-musclediet-six-pack-plan for cutting or http://fitnessinventor.com/articles/652-how-to-gain-muscle-it-s-the-calories-stupid for gaining muscle.

Hey mark
Sorry my goal is fat loss,
I have my protein rougly at 1.3-1.5g of lb bodyweight,my carbs on high days are 250g carbs,medium days 150g carbs and low days 75g carbs,my fat is at 60-75g a day all from clean sources
Does this sound ok to start???
Fanks mark
Bryn