How Much Fat Do I Need During a Cut?

The Dietary Guidelines for Americans suggest adults consume 20% to 35% of daily calories from fat, but for those on a cutting diet, the optimal range is more specific. Balancing fat intake is crucial for a successful cut, preserving muscle, and maintaining bodily functions, including hormones.

Quick Summary

This guide covers the ideal fat percentage for a cutting phase, emphasizing fat's role in hormone health and nutrient absorption. It explains how to determine your fat needs, suggests healthy fats, and highlights the risks of excessively low-fat diets.

Key Points

• Optimal Range: Aim for 20-30% of total daily calories from fat during a cut for optimal results.

• Hormonal Support: Fat is essential for hormones like testosterone and estrogen, which support muscle maintenance during a calorie deficit.

• Nutrient Absorption: Adequate fat intake is necessary for absorbing fat-soluble vitamins (A, D, E, and K).

• Increased Satiety: Fat helps control appetite, making it easier to stick to a reduced-calorie diet.

• Avoid Deficiencies: Consuming less than 15-20% of calories from fat can lead to deficiencies.

Understanding the Importance of Fat in a Calorie Deficit

Many mistakenly believe that reducing fat intake is the quickest path to fat loss. However, dietary fat is a critical macronutrient, even in a calorie deficit. It's essential for hormone production, including testosterone and estrogen, vital for maintaining muscle and mood. Essential fatty acids (EFAs), which the body cannot produce, must come from your diet to support cell growth, brain function, and skin health. Adequate fat intake also helps absorb fat-soluble vitamins (A, D, E, and K), prevents constant hunger, and promotes satiety.

How to Calculate Your Fat Needs for a Cut

Determine your specific fat requirements with these steps:

1. Calculate Your Total Daily Energy Expenditure (TDEE): Use an online calculator that factors in age, gender, weight, height, and activity level to estimate your daily calorie needs.
2. Establish a Calorie Deficit: For sustainable weight loss, aim for a moderate deficit by subtracting 300 to 500 calories from your TDEE, targeting a weekly fat loss of 0.5 to 1 pound.
3. Prioritize Protein: Determine protein needs first, as it is key for muscle retention. Aim for 0.8 to 1.2 grams of protein per pound of your target body weight.
4. Determine Your Fat Percentage: Experts recommend 20–30% of total calories from fat while cutting. For a 2,000-calorie diet, this means 44–67 grams of fat (2,000 x 0.25 / 9 = 55.5 grams). Athletes or those with intense exercise may benefit from 20% to allow for more carbohydrates.
5. Fill Remaining Calories with Carbs: After protein and fat, fill the remaining calories with carbohydrates to fuel your workouts.

The Risks of a Very Low-Fat Diet

Cutting fat too drastically can lead to several negative health outcomes. Consuming less than 15–20% of your calories from fat can pose significant risks. These include:

• Hormonal Imbalance: Extremely low fat intake can suppress hormone production, particularly testosterone.
• Nutrient Deficiencies: Your body needs dietary fat to absorb fat-soluble vitamins (A, D, E, K). Without enough fat, you risk deficiencies.
• Chronic Hunger and Fatigue: Fat is highly satiating. Inadequate intake can lead to constant hunger, making your diet hard to follow.
• Dry Skin and Hair: Essential fatty acid deficiency can manifest as dry skin, eczema, and brittle hair.
• Mental Fatigue and Mood Swings: Omega-3 fatty acids are critical for brain function. A deficiency can cause poor concentration and memory issues.

Sources of Healthy Fats for Your Cut

Prioritize unsaturated fats over saturated and trans fats. Choose nutrient-dense whole foods.

• Avocados: Rich in monounsaturated fats and fiber, enhancing satiety.
• Fatty Fish (Salmon, Mackerel, Sardines): Excellent sources of anti-inflammatory omega-3 fatty acids.
• Nuts and Seeds (Walnuts, Chia, Flax): Provide healthy fats, fiber, and protein. Be mindful of portion sizes.
• Olive Oil: A Mediterranean diet staple, great for dressings and cooking.
• Nut Butters: Choose natural versions without added sugars or hydrogenated oils.
• Eggs: A whole egg contains healthy fats and protein.

Fat Intake Comparison: Low Fat vs. Moderate Fat

Feature	Low-Fat Diet (e.g., <15% calories)	Moderate-Fat Diet (e.g., 20–30% calories)
Hormone Health	Risk of hormonal disruption, including reduced testosterone and estrogen levels.	Supports balanced hormone levels crucial for muscle preservation and mood.
Satiety & Hunger	Often leads to higher hunger levels and cravings, making diet adherence difficult.	Increased satiety from fats helps manage appetite and control overall calorie intake.
Nutrient Absorption	Impaired absorption of fat-soluble vitamins (A, D, E, K), leading to potential deficiencies.	Ensures proper absorption of fat-soluble vitamins and other micronutrients.
Training Performance	May lead to lethargy and reduced energy for high-intensity workouts due to very low carb allowance.	Allows for adequate carbohydrates to fuel intense workouts while maintaining performance.
Diet Sustainability	Often difficult to sustain due to chronic hunger and mental strain.	More sustainable and balanced approach, promoting consistent and long-term results.

Conclusion: Finding Your Sustainable Fat Intake

The goal during a cutting phase isn't to eliminate fat but to manage it strategically. A healthy range of 20–30% of your total calories from healthy fats supports bodily functions, from hormone balance and nutrient absorption to hunger management and mental clarity. Prioritizing protein, calculating your deficit, and balancing healthy fats and carbs can help you reach your goals without sacrificing health or muscle. For further guidance, consider consulting a registered dietitian.

Frequently Asked Questions

What is the primary function of fat during a cutting diet?

Fat supports hormone production, aids vitamin absorption, and helps manage a calorie deficit without extreme hunger.

How do I calculate my daily fat intake in grams?

Determine your calorie deficit and calculate 20-30% of those calories. Divide that amount by 9 to determine your grams of fat.

What are some good sources of fat for cutting?

Healthy fats include avocados, fatty fish, nuts, seeds, olive oil, and natural nut butters.

Can I eat a very low-fat diet to lose fat faster?

A very low-fat diet (below 15-20% of calories) can be detrimental, leading to hormonal imbalance, nutrient deficiencies, and increased hunger.

Will eating fat make me fat during a cut?

No, as long as you maintain a calorie deficit and choose healthy fats, they won't hinder fat loss.

What happens if my fat intake is too low?

Too little fat can disrupt hormones, impair vitamin absorption, cause skin problems, and increase hunger.

Does the type of fat matter for a cut?

Yes, prioritize unsaturated fats found in whole foods and limit unhealthy saturated and trans fats.