Introduction
Saturated fat isn’t inherently “bad,” but consistently eating too much of it can raise LDL (“bad”) cholesterol and increase long-term cardiovascular risk. That’s why Hoot gives you a simple, evidence-aligned daily limit — one that’s personalized to your calorie target and grounded in leading heart-health guidelines.
1. The Saturated Fat Formula
Hoot uses 7% of your daily calories to calculate your saturated fat limit.
Formula:
Saturated Fat (g) = (Daily Calories × 0.07) ÷ 9
Because saturated fat contains 9 calories per gram, dividing by 9 converts your limit into grams.
Example:
2,000 calories → (2,000 × 0.07) ÷ 9 ≈ 16 g/day
This gives you a tailored target that aligns with your calorie needs — not a one-size-fits-all value.
2. Why We Use 7%
Major health organizations recommend keeping saturated fat between 5% and 10% of total daily calories:
American Heart Association (AHA): <6%
Harvard Health: ~7% for most adults
Dietary Guidelines for Americans: <10%
Hoot uses 7% because it provides:
A stricter limit than the general 10% recommendation
A more realistic daily target than the very strict 5–6%
A consistent, heart-healthy guideline across calorie levels
A target that scales to your personal calorie plan
It’s both clinically supported and sustainable for long-term habits.
3. Why Saturated Fat Matters
High saturated fat intake is associated with:
Higher LDL cholesterol
Increased cardiovascular risk
Reduced insulin sensitivity
Higher inflammation markers in some individuals
That doesn’t mean you need to eliminate it — simply keep it moderate.
Common sources include:
Butter, cheese, and full-fat dairy
Fatty cuts of beef or pork
Coconut oil and palm oil
Processed meats (sausage, bacon)
Many baked goods and fast foods
Replacing some of these foods with healthier fats can improve overall heart health.
4. Can You Adjust Your Saturated Fat Goal?
Yes — you can adjust the daily gram limit anytime by editing the final value directly.
To update it:
Go to:
Settings → Daily Plan → Saturated Fat
Then enter your preferred number.
Examples of why users adjust:
Lowering the limit for cholesterol management or heart-health concerns
Increasing flexibility when following a specific eating pattern or clinician guidance
Hoot does not automatically update this number when your calorie target changes — adjustments must be entered manually.
5. How Saturated Fat Fits Into Your Daily Plan
Saturated fat is tracked separately from total fat because the type of fat you eat matters for health. Your total fat target ensures you get enough healthy fats, while your saturated fat limit helps you keep heart health in mind.
Hoot encourages replacing some saturated fats with foods rich in unsaturated fats, such as:
Olive oil
Avocado
Nuts and seeds
Salmon and other fatty fish
Plant-based oils
These support hormone balance, heart health, and overall metabolic function.
References
American Heart Association — Saturated Fat (<6% of calories):
https://www.heart.org/en/healthy-living/healthy-eating/eat-smart/fats/saturated-fats
Harvard Health — How to Calculate a 7% Saturated Fat Limit:
https://www.health.harvard.edu/heart-health/whats-your-daily-budget-for-saturated-fat
Dietary Guidelines for Americans — Saturated Fat <10%:
https://www.dietaryguidelines.gov