How much fat per day does it take to lose weight?

When it comes to losing weight and diets, then choosing a suitable menu for yourself, we actively exclude the dishes rich in fats. However, nature does not give us anything just like that, and if you completely exclude the use of fats, you can only harm your health. Therefore, in order to ensure their harmony and get rid of a couple of extra pounds, you need to competently approach the composition of their own diet . For this it is very important to know how much you need to consume fats a day to lose weight. There are several simple and affordable ways of doing this.

How much fat should I eat per day?

As much as we are not striving for an ideal figure, we should not completely remove the food saturated with fats from the diet. After all, they provide the body with energy exchange, protection from unfavorable factors, participate in the structure of cells, help preserve heat and saturate the body with the necessary vitamins A, D, K, E.

To find out how much fat you need per day, you can follow the simple calculation. For the beginning the optimal weight is determined:

• with an increase of 165 cm and below, then take away 100;
• from 166 to 175 cm, subtract 105;
• 175 cm or more, subtract 110.

Further, if you have a thin bone, subtract 10% from the resulting figure, if the bone is wide, add 10%. With the usual average build, we leave it at that. We remember how much fat is needed per 1 kg of weight, this figure is 0.8 - 1 g. Thus, if the height is 165, the weight is 70 kg, and the optimal weight is 65 kg, then more fat is used, so you should adhere to the individual rate: 65 x 0.8 = 52 grams per day.

How many grams of fat do you need a day to lose weight?

Naturally, in this process it is necessary, first of all, to rely on the daily rate of calories. On average, a person suffices 2000 calories. To reduce weight, this figure needs to be reduced, and hence the amount of fats will also decrease. For effective weight loss , with regular physical activity it is better to limit 1,350 kcal per day. Learn how many grams of fat you need per day to lose weight can be as follows.

It is known that of the total number of calories, 20 - 25% is occupied by fats. Consequently, their share in the daily rate is: (1350/100) * 25 = 337.5 kcal fat.

Given that 9 grams of fat per 1 g of fat, it is easy to calculate how much fat you need per day to lose weight: 337.5 kcal / 9 kcal = 37.5 grams of fat per day.