Introduction
Fat is essential for hormone production, nutrient absorption, brain health, and long-lasting energy. Despite its reputation in old-school dieting, fat is not something to fear — it’s something to balance.
Hoot uses a science-backed approach to set your fat intake so you get enough to support your metabolism and hormones while staying within healthy cardiovascular guidelines.
1. The Fat Formula
Hoot assigns 30% of your daily calories to dietary fat.
Formula:
Fat (g) = (Daily Calories × 0.30) ÷ 9
Because fat contains 9 calories per gram, dividing by 9 converts your fat calories into a daily gram target.
2. Minimum Fat Thresholds
To protect hormonal health and prevent extremely low-fat eating (which can impair mood, recovery, and nutrient absorption), Hoot enforces smart minimums:
Women: at least 30 g/day
Men: at least 40 g/day
Other genders: at least 35 g/day
If 30% of your calories falls below these thresholds, Hoot increases your fat target and automatically adjusts carbohydrates to stay within your total calorie target.
3. Why We Use 30%
Major health authorities recommend getting 20–35% of your daily calories from fat, with an emphasis on healthier fats like monounsaturated and polyunsaturated fats.
Choosing 30% offers key benefits:
Supports estrogen and testosterone production
Improves absorption of vitamins A, D, E, and K
Helps keep you full and satisfied
Provides long-lasting energy
Leaves room for the higher protein target Hoot uses
Fits comfortably within all clinical guidelines
It’s a safe, balanced midpoint that avoids extremes — not too low, not too high.
4. What About "Low Fat" Eating?
Very low-fat diets (below ~20% of calories) have been linked to:
Hormone disruption
Decreased testosterone
Fat-soluble vitamin deficiencies
Increased hunger and rebound overeating
Lower diet satisfaction and adherence
Hoot avoids these pitfalls by ensuring fat never drops below the level your body needs to function optimally.
5. Healthy Fat Sources Hoot Encourages
To help you stay within your target while supporting long-term health, Hoot recommends focusing on:
Monounsaturated & Polyunsaturated Fats
Olive oil
Avocado
Nuts & seeds
Natural nut butters
Salmon & fatty fish
Tofu and soy products
Plant-based oils (canola, avocado oil, grapeseed)
Fat sources to keep moderate:
Cheese
Full-fat dairy
Fatty cuts of meat
Coconut products
Fat sources to minimize:
Trans fats (many fried/packaged foods)
Excessive saturated fats (covered in its own article)
6. How Fat Fits Into Hoot’s Macro System
Fat is set second, after protein and before carbohydrates, because:
Protein has a fixed requirement to maintain muscle and manage hunger
Fat has a fixed requirement for hormones and nutrient absorption
Carbs are flexible and therefore calculated last
This order ensures essential nutrients are always covered first — and everything else fits in around them.
References
Dietary Guidelines for Americans — Total Fat Recommendations (20–35%):
https://www.ncbi.nlm.nih.gov/books/NBK469839
American Heart Association — Keep Total Fat at ~30% of Calories:
https://www.ahajournals.org/doi/10.1161/01.cir.94.7.1795