FatsOver the past few years we’ve been told to eat low-fat, high-fat, no-fat and moderate-fat within our daily diet. It’s no surprise we are all a little confused! One thing should be made clear – fat is not the enemy!


Fat is one of the three macronutrients and is vital for us to function properly. It’s a fantastic energy source (providing 9 calories per gram), regulates the production of various hormones and is essential for a healthy brain. It also has to be eaten for us to properly absorb the fat soluble vitamins A, D, E and K – all of which have their own benefits!

So how much should we be eating? This depends entirely on your health, fitness and body goals and what it is that you’re trying to achieve. If you’re unsure on the best approach for you, get in touch with one of our trainers here.

Option 1: Low-Fat

The standard low-fat diet means that around 30% of your total daily calories comes from fat:

Some examples of daily fat intake for someone following a low-fat diet would be:

  • 1,500 calories: 50g fat per day
  • 2,000 calories: 67g fat per day
  • 2,500 calories: 83g fat per day

Option 2: High-Fat (low carb)

Following a ketogenic diet has become popular in the fitness industry for achieving results and maximising energy. This diet minimises carbs and provides a moderate amount of protein but is high in fat.

The percentage of calories you’re eating from fat will depend on how low your individual carb intake is, but it will usually be between 50–75% of your daily calories.

Some examples of daily fat intake for someone following a high-fat diet would be:

  • 1,500 calories: 83–125g fat per day
  • 2,000 calories: 111–167g fat per day
  • 2,500 calories: 139–208 g fat per day

Option 3: Moderate-Fat

A moderate fat intake would be eating along the lines of the Mediterranean diet which includes eating fish, meat, eggs, dairy, extra virgin olive oil, fruits, vegetables, legumes and whole grains.

It usually provides 35–40% of calories from fat. Some examples of daily fat intake for someone following a moderate-fat diet would be:

  • 1,500 calories: 58–67g fat per day
  • 2,000 calories: 78–89g fat per day
  • 2,500 calories: 97–111g fat per day

Whichever type of diet you choose to follow, it’s important to eat a variety of healthy fats every day.

It’s worth mentioning that studies indicate that higher-fat diets are healthier, more sustainable and produce better fat-loss results than the standard low-fat diet.

Examples of foods rich in different types of healthy fats that should be included in your diet regularly are:

  • Olive oil
  • Olives
  • Macadamia nuts
  • Almonds
  • Pecans
  • Hazelnuts
  • Pistachios
  • Peanuts
  • Avocado
  • Pork
  • Beef
  • Salmon
  • Sardines
  • Herring
  • Mackerel
  • Anchovies
  • Chia seeds
  • Flaxseeds
  • Walnuts
  • Coconut oil
  • Whole-milk dairy, such as full-fat yogurt
  • Mascarpone cheese
  • Cheddar cheese
  • Lamb