How much fat on a low carb diet?

[Russo93]

I am about 145 pounds, and 5'8.

I'm training 5-6 days per week for two hours per day.

Trying to get down to about 138 for the IBJJF tournament in chicago coming up on august 22nd, so I am eating about 2200-2300 calories a day instead of the recommended 2700 or so for maintaining my weight.

Livestrong.com recommends that I eat 72 Grams of fat on a normal diet with 330 grams of carbs. When I take all of those carbs away, how much fat, in grams, should I be eating total on a day to day basis? I know I have to up the fats, I'm just not sure by how much.

 

[turbozed]

I am about 145 pounds, and 5'8.

I'm training 5-6 days per week for two hours per day.

Trying to get down to about 138 for the IBJJF tournament in chicago coming up on august 22nd, so I am eating about 2200-2300 calories a day instead of the recommended 2700 or so for maintaining my weight.

Livestrong.com recommends that I eat 72 Grams of fat on a normal diet with 330 grams of carbs. When I take all of those carbs away, how much fat, in grams, should I be eating total on a day to day basis? I know I have to up the fats, I'm just not sure by how much.

A gram of fat is 9 calories. A gram of carbs is 4 calories. You do the math.

 

[dropshot001]

if you want to get the same cals from fat as you do from carbs, you need about 145g of fat

 

[LyotoM]

Less than 150g of Carbs is a good start.

 

[dropshot001]

You probably don't want to eliminate carbs altogether. Lethargy and lack of motivation are a bitch once you're in ketosis. Try lowering carbs to 50-60 just enough so that you aren't in ketosis and your glycogen stores are refilled, 140-150 protein, and the rest fat.

i disagree. being in ketosis feels fine, getting into it is a bitch.

 

[o'dubhlaoich]

If you are going really low carb you need to get your energy from fat. Make sure you get enough or you will feel crappy.

 

[Russo93]

I've lowered my carbs to about 25 or less a day, with around 95 grams of fat. I feel good so far.