BMR and Macronutrients (Unsaturated fats)

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Tin Pot

Guru
So, I’m trying to sort my nutrition out and lose weight, and do it the technical way.

The short question is - where can I consume 40g of unsaturated fat from, everyday?

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The long question;
I’m using sources from my GP, Boditrax, MyFitnessPal, Ironman.com, and Triathlete.com

My basal metabolic rate (BMR) is apparently 1940cals /day

I train, about an hour per day, so I’m recommended about 3g carb/kg/day s about 260g of carbs per day

This also engenders the need for about 97g protein per day.

This leaves about 60g of fat needed per day, and through discussions with my doc I think I need to keep saturated fats below 20g per day. Hence the question, where can I get 40g of unsaturated fat per day?

Cheers,

TP
 
Avocardo 15g
Mackeral 25g per 100g.
Handful of nuts 10-15g
Olive oil

How precise do you need to be with food?
 
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