How Much Fat Should You Eat?
Fat got demonised for decades. In reality you need enough of it for hormones and health — just not unlimited amounts, since it’s calorie-dense.
How much you need
A good target is 0.6–1 g of fat per kg of bodyweight, or roughly 20–35% of your calories. Going much lower long-term can hurt hormones; going very high just eats into your carb/protein budget.
Best sources
- Nuts, seeds, peanut butter.
- Ghee and oils (measured), olive oil.
- Fatty fish, eggs, dairy.
- Avocado.
Fat has 9 cal/g — the most of any macro — so measure it when losing weight.
Very low-fat diets can tank energy and hormones. Keep fat at a sensible minimum even in a cut.
Quick answers
Is eating fat bad for you?
No — healthy fats are essential. Total calories, not fat itself, drive weight gain.
Should I do a low-fat or low-carb diet?
Neither is magic — pick what you enjoy and can sustain, keeping fat at a healthy minimum and protein high.
Know your numbers first
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