|Flexible Dieting FAQ|
|Calculating Macros · Adjusting Macros · Cut or Bulk · Macros vs Calories · Food Quality · Diet Break|
|Protein Quality · Protein Per Meal · Can I Get Fat From Protein|
|Carb Cycling · Refeed · Fiber · Net Carbs|
|Minimum Fats · Fish Oil|
|Intermittent Fasting · Protein Timing · Carbs at Night|
|Creatine · BCAAs · Protein Powder|
|Books · Websites · Experts|
|Cardio Basics · Resistance Training Basics · Cardio or Resistance Training|
|Weighing Food · Hydration · Fat Burners · Fasted Training · Swapping Macros · Artificial Sweeteners · Measuring Body Fat · Pregnancy · Nursing|
Are fat and carbs interchangeable?
Yes, to an extent. Carbohydrates will fuel workouts, provide you with energy, & provide fiber. However, carbohydrates are not essential, as you can live without them. Fats are required in your diet. Essential fatty acids help regulate hormones & can help prevent cognitive decline. While there is little data available about minimum fat amounts, a good suggestions on fat are to set dietary fat between 15-25% of total calories while dieting, with a minimum of 0.25g/pound. For carbohydrates a minimum of 0.5g/pound.
- Carbohydrates have 4 Calories (kcal) per gram.
- Fats have 9 Calories (kcal) per gram.
Joe has 50g of carbs and 0g of fat left in his macros for the day but wants to have a piece of candy that has 10g of carbs and 8g of fat.
- 8g * 9 kcal/g of fat = 72 Calories that Joe needs.
- 72 / 4 kcal/g of carb = 18g of carbohydrates
- 50g - 18g = 32g of carbohydrates now remaining.
Joe swapped 18g of carbohydrates for 8g of fats.