Nutrition · 1 min read · Updated
Dietary fat: what it does and how much
Fat keeps your hormones and joints happy. Here's how much to eat, the kinds to favor, and why going too low is a mistake.
Fat got a bad rap for decades, but your body needs it: it helps make hormones, carries vitamins A, D, E and K, and keeps you full. The trick is the amount and the kind.
How much
Most people do well with about 20 to 35% of their calories from fat. Drop much below that for long and hormones, energy and mood can suffer. Fat has 9 calories a gram (protein and carbs have 4), so portions add up fast.
Kinds to favor
- Olive oil, avocado, nuts and seeds
- Fatty fish like salmon, sardines and trout (omega-3s)
- Eggs and some dairy
Kinds to keep small
Fried food, pastries and processed meats are easy to overeat and bring a lot of saturated fat. You don't have to ban them; just don't build meals around them.
A lifter's trick
Right before and after a workout, some lifters keep fat low so their meal digests faster. Later in the day, fat is back on the plate. Nice if it helps you feel light in the gym; not required.