Essential Dietary Fat
Fat is essential for hormone production (especially testosterone and estrogen), vitamin absorption (A, D, E, K), brain health, cell membrane structure, and inflammation regulation. Dietary fat does not directly cause body fat - excess calories do.
Fat Intake Ranges
Minimum: 0.6-0.8g/kg (essential for health)
Moderate: 0.8-1.2g/kg (balanced approach)
High: 1.5-2g/kg (keto, low-carb diets)
Never go below 0.6g/kg as it can impair hormone production and vitamin absorption.
Types of Fat
Saturated: From animal products, coconut oil. Not harmful in moderation.
Monounsaturated: Olive oil, avocados, nuts. Heart-healthy.
Polyunsaturated: Fish, flaxseed, walnuts. Includes essential omega-3s.
Aim for 2-3g EPA+DHA from fish or supplements.
Quick Tips
- BMI alone doesn't reflect overall health
- TDEE varies based on activity level
- Consult a healthcare professional for medical decisions
Frequently Asked Questions
No, excess calories cause fat gain. Fat is calorie-dense (9 cal/g) but essential.
Not inherently. Moderate intake (20-35% of total fat) is fine for most people.
If you don't eat fatty fish 2-3x/week, supplementing 2-3g EPA+DHA is beneficial.
Not recommended. Below 0.6g/kg can impair hormones, mood, and vitamin absorption.
Avoid artificial trans fats (partially hydrogenated oils). They increase disease risk.