Most people know dietary fat is import for anabolic hormones, but how important? How much do you really need?
An eloquently set-up study shows us that increasing fat intake from 19 to 41% of energy intake tended to increase total testosterone by 13% [Dorgan 1996]. 3 other studies showed similar increases [1, 2, 3].
So 40% of calorie intake is optimal? Well, not completely…
Because what would happen when you’re strictly cutting, when you arguably need testosterone the most? Right. *Absolute* fat intake would go down, because you’re eating less calories.
To give you an idea:
Cutting: 1700 kcal x 40% = 75 g fat intake
Bulking: 3000 kcal x 40% = 130 g fat intake
Therefore I advise men to take 40% from the Basal Metabolic Rate, which is less variable. You can calculate your BMR on my website.
Pushing it further may have further benefits, but the only way you’ll know is by testing your blood (or saliva). Good luck.