How many grams of fat should an 18 year old male consume daily?

Answer 1

Recommendations vary I've heard - at least 0.5 grams per lb body weight or no less than 10-15% of your total caloric intake. 30% is recommended for best testosterone levels. Fats are 9calories per gram, protein and carbs are 4 calories. So get your 30% (or whatever you choose) from fats, get 0.8-1g/lb bodyweight of protein and the rest from carbs

So far as sources of fat go, try to get it from a range of sources - good ones are nuts, fish oil, eggs, meats. Cholesterol is said to be beneficial for testosterone levels as well and the link between eating cholesterol and high cholesterol has been questioned (but do your own research and reach your own conclusions). The only "bad" fats are trans fats. Basically anything you fry, or any fats you see in prepackaged foods (chips, etc) are advised against.

From personal experience I DO NOT recommend an extremely low fat diet - it will only hurt your goals (weight loss OR gain)

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