Macro Cheat Sheet: 34 Ways To Get More Grams of Fat

healthy fat macro cheat sheet

If only there was financial compensation for those of us that grew up in the ’90s and were fear mongered over the simple act of eating foods that contained fat in them.

Never forget eating endless amounts of nasty egg whites and gross fat-free yogurts thinking it was “healthier” for us because of all the harmful and untrue messaging that “fat is the devil” and “eating fat will make you fat.”

What I quickly learned while coaching others on their nutrition is that while many of us eventually came to learn the importance of getting enough healthy fats in our diet daily, there’s still a large population of people out there who are still avoiding fat in their diet out of that same fear and misguidance.

Eating fat does NOT make you fat.

In fact, not getting enough healthy fats in your diet can contribute to numerous symptoms, including: dry skin, hair loss, hormone and menstrual cycle issues, joint pain, fatigue, depression, and more.

Fats are also an important source of energy, can help make food super tasty, help keep us feeling full between meals, and are crucial for absorbing the fat soluble vitamins A, D, E, and K.

To ensure you’re getting enough fat in your diet, here’s 34 different ways to get more fat:

  • 68g Avocado = 10g fat
  • 10g Olive Oil = 10g fat
  • 10g Avocado Oil = 10g fat
  • 10g Coconut Oil = 10g fat
  • 12g Butter = 10g fat
  • 2 Large Eggs = 10g fat
  • 2 Slices Bacon = 8-10g fat
  • 2.4 oz Raw 85% Ground Beef = 10g fat
  • 4 oz Raw 90% Ground Beef = 11g fat
  • 4 oz Raw Ground Turkey = 9g fat
  • 6.5 oz Raw Alaskan Sockeye Salmon = 10g fat
  • 8.8 oz Raw Chicken Thighs = 10g fat
  • 1 Aidell Chicken Sausage = 13g fat
  • 2 Trader Joe’s Chicken Sausages = 12g fat
  • 3 oz Raw New York Strip Steak = 10g fat
  • 4 oz Raw Tri Tip Steak = 9g fat
  • 2 oz Raw Ribeye = 10g fat
  • 11 oz Whole Milk = 10g fat
  • 16 oz 2% Milk = 9g fat
  • 30g Cheddar Cheese = 10g fat
  • 200g Full Fat Yogurt = 10g fat
  • 1 cup 4% Cottage Cheese = 9g fat
  • 35g Cream Cheese = 10g fat
  • 100g Ice Cream = 10-15g fat
  • 25g Hu Kitchen Dark Chocolate = 11g fat
  • 35g Plantain Chips = 10g fat
  • 30g Barbecue Chips = 10g fat
  • 38g Almond Flour Crackers = 10g fat
  • 20g Peanut Butter = 10g fat
  • 18g Almond Butter = 10g fat
  • 14g Macadamia Nuts = 11g fat
  • 92g Black Olives = 10g fat
  • 1 Tablespoon Primal Kitchen Ranch Dressing = 8g fat
  • 1 Tablespoon Primal Kitchen Mayonnaise = 11g fat
How Much Fat Do You Need?

Current recommendations support getting 0.7 – 2.2 grams of fat per kilogram of body weight. Said differently, that’s 0.32 – 1.0 grams per pound body weight or target body weight.

^ In English: if someone weighs 120 lbs, that’s getting anywhere from 38-120 grams of fat per day.

While I have no issue with the upper threshold proposal, the minimum proposal is a little too low for my liking since I tend to work with super active people who love working out.

In my personal experience, it can also be common to see period problems and/or hormones issues in menstruating women when consistently eating lower fat. This is especially true if a female is dieting for lengthy periods of time (and thus averaging something like only ~30-50 grams of fat per day). Certainly everyone is different and this doesn’t always happen – but just something to keep in mind.

A better rule of thumb might be: no less than 20-25% of daily calories from sources of fat.

Especially if you are active, love working out, and/or are working to maximize your health and hormones, you may feel best aiming closer to that ~25% of daily calorie minimum (if not a little more).

Of course, these recommendations are referring to when we’re eating at maintenance calories. We may end up temporarily eating lower fat when dieting and such, but hopefully this gives you a good basis to at least get you started.

Enjoy these macro cheat sheets that you can save, screenshot, or print out:


Macro cheat sheets
Macro cheat sheets
Want More Nutrition Help?

You can always check out my e-book, The Ultimate Guide to Nutrition, Muscle Gain, & Fat Loss if you want to get more details about supporting your nutrition and fitness goals (:

And we’re always posting workout and nutrition tips on our Paragon Training Methods Instagram page. Follow along for free workouts and more tips to help you look and feel your best!

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