8 Signs You're Low in Fat (+ My Fat Formula)

Fat is a crucial macronutrient for hormonal balance, mental clarity, and energy. Distinguish between 'bad' man-made refined oils and 'good' natural fats found in animal products, fish, coconuts, and avocados.

Low fat intake can manifest as low energy, hormonal imbalances, irregular menstrual cycles, poor libido, mental fog, dry eyes, constipation, persistent hunger, and difficulty regulating body temperature.

To calculate needs, prioritize protein consumption at 1g per pound of goal body weight. Then, balance your remaining energy needs by ensuring the total grams of fats and carbohydrates are equal to or greater than your total daily protein intake.

For one week, track your food to understand the composition of your meals. Adjust fat intake by intelligently choosing protein sources—pairing lean meats with added healthy fats or incorporating fatty protein sources to reach your daily targets.