Fat (Dietary Fats)

Fats are the most energy-dense macronutrient: 9 kcal per gram, more than double compared to protein and carbohydrates. This means that even a small amount of fat contains a lot of energy - for example, a tablespoon of olive oil (15 ml) contains about 120 kcal. This is why fat intake can significantly increase total energy without you noticing.

However, fats have vital functions in the body. They are essential for hormone production (especially sex hormones and vitamin D), cell membrane structure, brain function, and the absorption of fat-soluble vitamins (A, D, E, K). Too little fat intake - below 0.8 g per kilogram of body weight - can disrupt the menstrual cycle in women, worsen mood, and dry out skin.

Fat quality matters for health. Unsaturated fats (olive oil, avocado, nuts, fatty fish like salmon) support heart health and reduce inflammation. Omega-3 fatty acids are particularly beneficial - found in fish, flaxseeds, and walnuts. Saturated fats (butter, cheese, fatty meat) don't need to be completely eliminated, but their proportion should be kept moderate.

Practical tip for someone losing weight: track fat intake consciously, as it's easy to underestimate. For a 70 kg person, the minimum intake is approximately 56 g of fat per day, which is about 500 kcal. Fat is connected to hormonal balance, the overall macro balance, and ketosis.

Last updated: March 30, 2026