Fat is essential — for hormones, brain health and absorbing vitamins — and most people should get around 20–35% of their daily calories from it. For a 2,000-calorie day, that's roughly 44–78g of fat. It's not the enemy; it's just calorie-dense, so the amount matters. Here's how to find your target.
How to work out your daily fat
- Start with your calories (how many calories should I eat a day).
- Take 20–35% of them for fat.
- Divide by 9 — fat has 9 calories per gram (more than double protein or carbs), which is why portions count.
This sits inside your overall macros. There's a minimum fat intake for health (don't go very low), but above that it's flexible.
Which fats to favour
| Favour (unsaturated) | Limit (not fear) |
|---|---|
| Olive oil, avocado | Fatty/processed meats |
| Nuts and seeds | Deep-fried food |
| Oily fish (salmon, mackerel) | Pastries, packaged snacks |
Note: seed oils aren't the villain they're made out to be (are seed oils bad for you) — the bigger issue is the ultra-processed foods they often appear in.
Why fat is easy to overshoot
Because it's 9 calories a gram, a "small" drizzle of oil or spoon of nut butter adds up fast. It's the most common hidden calorie when tracking — so it's worth logging the oils.
Track the fat you don't see
forme tracks fat alongside your calories, protein and carbs as you scan and log — so the hidden oils and dressings stop derailing your day.
The bottom line
Aim for around 20–35% of calories from fat, favour unsaturated sources, and log the oils — fat is calorie-dense and easy to overshoot. This is general information, not medical or dietary advice.