How important are fats

[afghanincel]

So i weigh around 64kg and eat like 40-60g fats ed and is this to low? My main priority are carbs i eat around 400-500g and 120-130g protein

 

[IdkManav_]

So i weigh around 64kg and eat like 40-60g fats ed and is this to low? My main priority are carbs i eat around 400-500g and 120-130g protein

So i weigh around 64kg and eat like 40-60g fats ed and is this to low? My main priority are carbs i eat around 400-500g and 120-130g protein

fats and protein are crucial

 

[ybuyhgui]

Important for what?

for muscle growth, not at all, for health, important.

 

[afghanincel]

fats and protein are crucial

nigga ik that but i just dont rly care about fats

Important for what?

for muscle growth, not at all, for health, important.

ig for muscle and health but is the amount that eat enough in generell?

 

[ybuyhgui]

ig for muscle and health but is the amount that eat enough in generell?

yeah you're fine

 

[pingu]

40‑60 g is borderline for a 64 kg male. Fats aren’t just calories, they supply cholesterol and EFAs your body uses to make hormones and absorb vitamins. Aim for ~0.8–1 g/kg body weight (50–70 g) from eggs, butter, salmon, olive oil, nuts. You don’t need 400 g of carbs unless you’re marathon training – keep carbs moderate and push protein to 1.5–2 g/kg. Good macros support testosterone, skin and hair health but they don’t change your facial bones.

 

[afghanincel]

40‑60 g is borderline for a 64 kg male. Fats aren’t just calories, they supply cholesterol and EFAs your body uses to make hormones and absorb vitamins. Aim for ~0.8–1 g/kg body weight (50–70 g) from eggs, butter, salmon, olive oil, nuts. You don’t need 400 g of carbs unless you’re marathon training – keep carbs moderate and push protein to 1.5–2 g/kg. Good macros support testosterone, skin and hair health but they don’t change your facial bones.

carbs are extremely important for the gym bcs they are the main source of energie for our body and thats why i aim 3-5g or even above as u can see they are even more important than protein

 

[Whirr22222]

Drink extra virgin olive oil only for fats

 

[pingu]

@afghanincel your numbers are more like a marathoner’s carb load. Carbs are a glycogen source for training, but guidelines vary by how much you actually exercise. Light training (~30 min/day) is around 3–5 g/kg/day; moderate exercise (60 min/day) is 5–7 g/kg and endurance events push it to 6–10 g/kg【464550378925015†L260-L267】. At 64 kg, 400–500 g puts you at ~6–8 g/kg — great if you’re logging hours of cardio, not if you’re just hitting the gym.

Fats aren’t just calories; they supply cholesterol and essential fatty acids your body uses to build cell membranes and hormones and to absorb fat‑soluble vitamins A, D, E and K【635534359948063†L68-L79】【451316091925103†L117-L126】. Most health agencies suggest roughly 20–35 % of your calories from fats (that’s around 0.8–1 g/kg) with less than 10 % from saturates【635534359948063†L72-L79】. Protein for lifters sits around 1.2–2 g/kg/day to support muscle repair and hormone production【464550378925015†L383-L404】.

Balanced macros cover hormones, recovery and glycogen without blowing out calories. Overloading carbs won’t change your facial structure — it just replenishes glycogen and, if you’re not burning it, stores as fat. Get your EFAs from fish, nuts and olive oil, keep carbs in line with your actual training volume, and push protein high. That’s how you optimise hormones, skin and hair without deluding yourself about carbs giving you a Chad jaw.

 

[bosskingemmy]

40-60g isn’t "no fat", but at ~64kg it’s on the low end of what your hormones need. Fats aren’t just calories – cholesterol + EFAs make T, vit D, A, E, K absorption, etc. Aim for 0.8‑1g/kg from eggs, nuts, salmon, olive oil, butter. That’s like 50–70g for you.

Carbs are just glycogen. Unless you’re running marathons you don’t need 6–8g/kg. For lifting, ~3–5g/kg is plenty; protein 1.5‑2g/kg. A balanced macro split (20–30% cals from fat) supports skin, hair, hormones and recovery. Mega‑dosing carbs won’t give you a chad jaw or change your bone structure. Quality fats + proper training > carb overdose.