The Truth About Fats and How to Calculate Your Macros

The Fat Myth: Are Fats Really Bad for You?

You’ve probably seen countless advertisements promoting “low fat” foods as a healthy option, leading many to believe that eating fat is harmful. It’s understandable, especially when the macronutrient itself is called fat, a word that tends to carry negative connotations.

But here’s the reality: fats aren’t bad for you. In fact, the belief that they are harmful is largely based on misleading research from the 1950s and 60s. During this time, studies began to emerge showing that sugar consumption was linked to heart disease. The sugar industry wasn’t thrilled by this, so they funded their own research to shift the blame away from sugar and onto fats.

In 1965, the Sugar Research Foundation funded a study that—unsurprisingly—failed to find any connection between sugar and heart disease. Instead, it pointed the finger at fats, especially saturated fats and cholesterol, as the culprits behind rising heart disease rates in America .

Fast forward to today, and we have plenty of research suggesting that fats, especially healthy fats, are crucial for overall well-being. Let’s dive into one key benefit of fat consumption that’s particularly important for those of you looking to improve your physique: testosterone.

Fats and Testosterone: The Muscle Building Connection

Eating a diet rich in healthy fats has been shown to increase testosterone levels. While it won’t spike your levels to the same degree as steroids, even a moderate increase can be highly beneficial. More testosterone means better muscle gains, more strength, and less body fat. It’s a win-win.

And yes, this applies to women too. Studies show that women with higher testosterone levels tend to build more muscle, gain strength, and keep their body fat percentages lower . But don’t worry—this won’t lead to masculine features unless you’re taking extreme measures like steroids.

Which Fats Should You Eat?

Much like with carbs, the type of fat you eat is less important than the overall amount. There’s one major exception, though: trans fats. Found in fried and processed foods, trans fats are harmful and should be avoided. Otherwise, healthy fats, especially omega-3 fatty acids, are highly beneficial. Omega-3s, which you can get from fatty fish like salmon, have a wide range of benefits, from boosting testosterone levels to improving brain function and reducing inflammation.

If you don’t eat fatty fish regularly, consider supplementing with omega-3s. I recommend Nordic Naturals as a reputable brand.

How to Calculate Your Macros

Now that you understand how fats fit into your diet, let’s go over how to calculate your macros. While there are many factors to consider, we’re going to keep it simple.

Step 1: Calculate Your Caloric Intake You can use an online calorie calculator, like the one on MuscleWiki.com , to determine how many calories you need each day based on your goals.

Step 2: Calculate Your Protein Intake For those in the U.S., multiply your bodyweight by 0.83. If you’re using kilograms, multiply your bodyweight by 1.8. Once you have that number, multiply it by 4 to determine how many calories should come from protein. Subtract that number from your total caloric intake.

Step 3: Distribute Your Fats and Carbs The remaining calories will come from fats and carbs. Here’s where individual differences matter. If you’re overweight or don’t tolerate carbs well, split your remaining calories between fats and carbs at a ratio of 60/40 or 70/30. If you’re lean or handle carbs well, you can go with a 50/50 or even a 40/60 split.

I recommend keeping fats relatively high due to their hormonal benefits, but feel free to experiment. Adjust the ratios based on how your body responds.

The Key to Success: Consistency

As we conclude this series, I want to emphasize the most important factor for achieving your fitness goals: consistency. No matter which diet or macro breakdown you choose, the key is to stick with it. Give it time, experiment, and find what works best for you. But above all, stay consistent.