Years ago while living overseas for some time I wrote down everything I ate for four months! I utilized a circuit training program in conjunction with my diet and in 4 months I got what I wanted - a slimmer waistline with washboard abs! If you are truly serious you'll find the time to write down what you eat! Practicing what you (should) do becomes habit forming and easier to do. Writing down what you eat first seems time consuming and worthless, but then it can become very challenging and educational, even a game to yourself en-route to your rewarded goal!
My challenge is dieting with 2,600 calories with a 45 - 35 - 20 macro nutrient ratio. I need approximately 300 grams of protein, approximately 225 grams of carbs and approximately 60 grams of fat.
Recommended Amount Of Fat Grams
If you don't know how many grams of fat you need but know your goal calories and a macro nutrient ratio you can use based on your goal, experience and level of fitness you can find out your grams of protein, carbs and fat by using this calculation. First, protein: 2,600 x 45% (ratio protein) = 1170 (calories protein) / 4 (there are 4 calories in one gram of protein) = 293 exact grams of protein. Next, carbs: 2,600 x 35% (ratio carbs) = 910 (calories carbs) / 4 (there are 4 calories in one gram of carb - carbs get used first before protein) = 228 exact grams of carbohydrates. Last, fat: 2,600 x 20% (ratio fat) = 520 (calories fat) / 9 (there are a whopping 9 calories in one gram of fat) = 58 exact grams of fat. It becomes a numbers game. Counting your macro nutrients (protein, carbohydrates, fat) keeps you on track for the day and amount of calories (mine would be 2,600) allotted for at the end of the day and how many are needed in the weeks - to lose fat, gain muscle, both or maintain. If your weight remains the same and you see, feel or measure no exchange of fat/muscle taking place you are holding at your maintenance.