Why fat has a floor
Dietary fat is involved in hormone production, including testosterone, and helps you absorb vitamins A, D, E, and K. Cutting it too low for too long can hurt training recovery and how you feel day to day.
Most people do fine around 20 to 25 percent of total calories from fat, with a hard floor of about 0.3g per pound of bodyweight per day.
Good sources
- Olive oil, avocado, and nuts for unsaturated fat.
- Fatty fish like salmon for omega-3s.
- Eggs and dairy for a mix of fat and protein.
- Nut butters for an easy, calorie-dense add-on.
How much per day
For a 180 pound lifter, that floor works out to around 54-70g of fat per day minimum. Most people land somewhere between that floor and 30 percent of calories without issue.
If you are cutting calories hard, fat is often the macro that gets trimmed first since it is calorie-dense, but do not cut below the floor for more than short stretches.
What happens when fat gets too low
- Low energy and poor recovery between sessions.
- Dips in hormone-related symptoms like low libido or poor sleep.
- Dry skin and hair changes over time.
- Harder time absorbing fat-soluble vitamins from food.