Recommended fat floor during a caloric deficit / contest prep: 15–20% of total calories, roughly 40–60g/day on a typical contest-prep calorie target. This isn't an arbitrary macro-split preference — it's a hormonal floor: lower fat intakes have been associated with reductions in testosterone, which works against both general health and muscle retention while dieting (compare Testosterone Boosters (OTC Supplements), where the same hormonal lever is targeted from the supplement side instead of the diet-composition side).
This is a floor on amount, distinct from the fat-type question covered in Seed Oils vs. Animal Fats: Cardiovascular Evidence (saturated vs. unsaturated, seed oils vs. animal fats) — a diet can get the type right and still fail this minimum. A cited real-world miss: a contest-prep plan that hit 265g protein (Daily Protein Intake Guidelines) but only 13% of calories from fat — flagged as 'particularly concerning' precisely because of the testosterone link, not because fat itself was thought dangerous.
Из тем: Diet Strategy & Body Composition