How Much Fat Should You Eat? A Guide to Healthy Fats
For decades, fat was wrongly demonised. In reality, dietary fat is essential — it supports hormone production, brain health, joint function and the absorption of key vitamins. The goal isn't to avoid fat, but to eat the right amount of the right kinds.
How much fat you need
A good target for most people is roughly 20-35% of your total daily calories from fat. For a 2,000-calorie diet, that's about 45-75g per day. Going too low can disrupt hormones; going very high can crowd out protein and carbs.
Best sources of healthy fats
- Avocados
- Olive oil
- Nuts and seeds
- Fatty fish (salmon, sardines)
- Nut butters
- Eggs
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Fats to limit
Focus on limiting industrial trans fats and heavily processed foods. Saturated fat is fine in moderation, but prioritise unsaturated fats from whole-food sources for heart and hormonal health.
The takeaway
Aim for 20-35% of calories from mostly unsaturated, whole-food fats. Fat is essential for health and hormones — embrace it in the right amounts.
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