Introduction
Fat is essential for hormone production, brain function, vitamin absorption, and long-lasting energy. Instead of treating fat as something to avoid, Hoot gives you a balanced, science-backed daily target that supports your metabolism and overall health — and aligns with your calorie goal.
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 grams.
Example:
1,800 calories → (1,800 × 0.30) ÷ 9 = 60 g/day
This gives you a fat target that scales naturally with your calorie needs, not a one-size-fits-all number.
2. Minimum Fat Thresholds
To protect hormonal health, recovery, and nutrient absorption, Hoot prevents fat from dropping too low by enforcing 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 minimums, you can manually set a higher number to avoid under-eating fat.
3. Why We Use 30%
Major nutrition authorities recommend 20%–35% of daily calories from fat, emphasizing healthier unsaturated fats. Setting your target at 30% is intentional:
Supports estrogen and testosterone production
Helps absorb vitamins A, D, E, and K
Keeps you full and satisfied
Provides long-lasting energy
Avoids the hormonal downsides of very low-fat diets
Fits cleanly within standard health guidelines
It’s a balanced midpoint — not too low, not too high — designed to keep your body functioning optimally.
4. Healthier Fat Sources Hoot Encourages
Hoot recommends prioritizing foods rich in unsaturated fats, such as:
Olive oil and avocado
Nuts and seeds
Salmon and other fatty fish
Natural nut butters
Plant-based oils (avocado, canola, grapeseed)
Tofu and soy products
These fats support heart health, satiety, and overall metabolic function.
Fats to keep moderate:
Full-fat dairy
Cheese
Fatty cuts of meat
Coconut products
Fats to limit:
Trans fats
Highly processed fried foods
Large amounts of saturated fat (your limit is tracked separately in Hoot)
5. Can You Adjust Your Fat Goal?
Yes — you can edit your fat goal at any time by adjusting the final gram number.
To update it:
Go to:
Settings → Daily Plan → Fat
Then enter the daily gram target you prefer.
A few reasons users adjust their goal:
Increasing fat intake (e.g., for higher satiety or lower-carb diets)
Lowering fat intake (e.g., to increase carbs or follow clinician guidance)
Personalizing based on preference, digestion, or lifestyle
Hoot does not auto-update your fat target when calories change. Any adjustments must be done manually.
6. How Fat Fits Into Your Macro Plan
Fat is set after protein, because both supply essential nutrients, and before carbohydrates, which are flexible.
This order ensures:
Your essential nutrient needs are met first
You get enough fat for hormone and metabolic health
Your carb target adjusts around the protein and fat that your body requires
It’s a simple, effective system grounded in modern nutrition science.
References
Dietary Guidelines for Americans — Total fat recommendations (20–35%):
https://www.ncbi.nlm.nih.gov/books/NBK469839
American Heart Association — Keep fat at ~30% of calories:
https://www.ahajournals.org/doi/10.1161/01.cir.94.7.1795