…The final step is to simply divide the totals by the portion size. So, let’s say the total macros of whatever dish you cook up is 150 grams protein, 300 grams carbs, 50 grams fat. Then let’s say you want to eat one-quarter of it as your portion–you’d just divide each macro by 4: 150/4 = grams protein, 300/4 = 75 grams carbs, 50/4 = grams fat. Total calories for that portion would be ( x 4) + (75 x 4) + ( x 9) = 150 calories from protein + 300 calories from carbs + calories from fat = total calories per portion. Voilà!
Several studies concluded that diets low in fat (under 15% of total calories) significantly decreased testosterone levels while diets higher in fat (above 30% of total calories) increased serum testosterone levels. Rather than continuing with this discussion I will provide a link to an article which covers the subject quite nicely. To simplify everything that I have said, it seems that one should not lower fat below 15% of daily calories unless they would like to face extreme testosterone deficiencies. Likewise, one should not increase fat to say 40% in order to increase testosterone. Although fat increases testosterone to a degree, it is important to remember that testosterone is only a small piece of the larger puzzle. There are many other hormones and factors involved in building muscle other than just testosterone. By increasing fat to extremely high levels, there will be less “space” for carbohydrates and protein, both of which are very important for aforementioned reasons.