You went over your fat macros (tips for what to do)

I always loved tracking macros. I think of them as a personal magic formula that helps me zero in on my body composition goals. They are basically a roadmap to get me where I want to be. Tracking them is a very effective way to achieve fat loss, muscle gain, or just maintain a healthy weight. That said, there is a learning curve.

Reigning in the fat macros is one challenge that clients and I often work through together.  It’s super common to go over because fat is sneaky!  My personal downfall is crafting the perfect Greek salad with all the toppings to keep my numbers in check. So if this sounds familiar – you’re not alone. Many people struggle with managing their fat intake while ensuring they hit their protein and carbohydrate goals – myself included.

So let’s get into it. Why you might you be going over your fat numbers, how it does it affect your calorie goal, and most importantly, how can you tweak your food choices to meet your macro targets. 

Why Does It Matter?

First off, if you’re tracking macros, you’re probably already aware that macronutrients—protein, fat, and carbohydrates—make up your total calorie intake. Each macronutrient has a specific role in your health (and fitness) journey, and hitting the right balance of each is key to achieving those body changes that you may be after. Think leaner legs, flatter tummy or more defined arms.   

If you’re aiming for fat loss, you’ll need to maintain a slight calorie deficit, which means consuming fewer calories than your body burns. Fat intake can be one area where people accidentally overshoot, especially since fats are calorie-dense: there are 9 calories per gram of fat compared to 4 calories per gram of protein or carbs.

Too much dietary fat can throw off your macro ratios and prevent you from hitting your protein targets or staying within your calorie goal for the day. Let’s say you’re eating a large amount of healthy fats like olive oil, peanut butter or avocados—great choices for overall health—but if you’re not careful, you may find yourself overshooting your fat macros and ending up with more total calories than you intended.

So, how do you keep your fat macros in check?

1. Track Your Food

Use a Food Diary or App: One of the best ways to monitor your fat intake is by logging everything you eat. Apps like MyFitnessPal or the FASTer Way can help you track the exact amounts of fat in your meals, making it easier to stay on target.

Before you download that app, be sure you’re working with the right macronutrient split that aligns with your individual needs and health goals. Most macro calculators can help determine your macro ratios based on your activity level, body weight, and fitness goals. That said, I strongly recommend working with a registered dietitian to determine your specific needs.  It’s important to consider past medical history and any conditions such as chronic disease or pregnancy to name a few. When clients work with me during my 6 week program, I provide custom macros and we adjust as needed.  
For example, if your goal is fat loss, your macro ratios might look something like this:

2. Choose Leaner Sources of Protein

Another potential reason for going over your fat targets could be from protein sources that also contain higher amounts of fat. For example, cuts of meat like ribeye steak, ground beef, ground turkey or certain fattier fish can be higher in fat. Some lunch meats like bologna, roast beef (and cheeses too) If you’re eating these regularly, they could be contributing more fat than you realize.
Switching to lean proteins like chicken breast, lean beef, turkey, or egg whites can help you hit your protein targets (including getting enough protein for muscle maintenance and fat loss) without exceeding your fat macros. For vegetarian or vegan options, tofu, tempeh, and legumes can also provide high-quality protein with lower fat content.

Opt for Lean Meats: Chicken breast, turkey, and lean cuts of beef or pork are lower in fat. Fish like cod or tilapia are also excellent low-fat options, whereas fattier fish (salmon, mackerel) are higher in fat but still very healthy.

Trim Visible Fat: When preparing meat, remove any visible fat from cuts like steak or pork chops to reduce fat intake.

Protein shake or protein bars can be a great way to meet your gram of protein goal without adding extra fat. Many of these products are designed to be lower in fat but still high in amino acids that help with muscle recovery and growth. 

Some options you may like:

3. Limit Added Oils and Butters

Certain foods, even though they’re healthy, can easily contribute to fat gain if consumed in large amounts. Sources of fat in particular have 2.5 x’s the calories of protein and carbohydrate.  So you can imagine those calories rack up quickly. It’s important to be mindful of how much fat you’re eating if you want to hit your fat targets without going over.

Here are some fat-heavy foods to be cautious with:

• Measure Oils: If you’re cooking with oil, measure it out rather than pouring freely. Even healthy oils like olive oil can quickly add up in fat if used in excess. A tablespoon of olive oil has about 14 grams of fat and 120 calories. If you’re not careful, that can add up quickly! 
• Use Non-stick Cookware: Non-stick pans can help reduce the amount of oil or butter needed for cooking.
• Alternative Cooking Methods: Try grilling, steaming, baking, or air frying instead of frying, as these methods typically require less fat.

My top tip for clients who love peanut butter is to trade in your regular jar for a jar of powdered peanut butter on days you need to limit fat. It has all the flavor without the calories. GAME CHANGER!

4. Mindful Use of Nuts, Seeds, and Nut Butters

Watch Portion Sizes: Nuts, seeds, and nut butters are excellent sources of healthy fats, but they’re also quite calorie-dense, so it’s easy to go overboard. A small handful of almonds (about 23 almonds) can contain around 14 grams of fat. If you’re eating several servings in a day, it could easily push your fat numbers higher than you’d like. Stick to recommended serving sizes (e.g., about 1 ounce of nuts or 1 tablespoon of peanut butter) to keep your fat intake in check.

Use Them Sparingly: Instead of using nuts or seeds as a snack in large quantities, try sprinkling them over a salad or adding them to smoothies for a more controlled portion.

Try using a food scale or measuring spoons to control your portions especially for nut butters.  Measuring out a single serving (usually around 2 tablespoons) can help keep you within your macro targets.

5. Choose Low-Fat Dairy or Alternatives

Switch to Low-Fat Dairy: If you can tolerate dairy, consider switching to low-fat or fat-free versions of milk, yogurt, and cheese.

Plant-Based Alternatives: If you’re dairy-free, options like almond milk, soy milk, or low-fat coconut yogurt can be lower in fat than their full-fat counterparts.

6. Read Labels Carefully

Check for Hidden Fats: Many packaged foods (like salad dressings, sauces, or processed snacks) can contain hidden fats, often in the form of vegetable oils or butter. Pay attention to the nutrition label and choose lower-fat alternatives when possible.

Look for “Healthy Fats”: If you’re eating higher-fat foods, aim to choose those with healthier fat profiles, such as avocado, olive oil, or fatty fish (salmon, sardines), which provide heart-healthy unsaturated fats.

7. Limit Processed Foods

While it might be tempting to reach for processed foods that are high in fat and low in other nutrients, choosing whole foods can help you control your fat intake and optimize your total calorie intake. This is a core pillar of the my fat loss program. Whole grains like brown rice, quinoa, and oats are excellent sources of complex carbohydrates, which are more filling and nutrient-dense than refined carbs.

Eating a balanced diet with plenty of leafy greens and complex carbohydrates helps provide important nutrients like fiber, vitamins, and minerals. These foods contribute to better energy levels and improved mental health, which supports your fitness goals—whether that’s muscle gain, fat loss, or maintaining a healthy body fat percentage.

Processed Foods Can Be High in Unhealthy Fats: Many processed foods contain trans fats or saturated fats, which can quickly push your fat intake too high. Try to limit your intake of packaged snacks, baked goods, and fast food, all of which can have hidden unhealthy fats.

8. Balance Fat Types

Aim for Healthy Fats: Not all fats are created equal. Focus on including more unsaturated fats (like those found in olive oil, avocado, nuts, and seeds) and less saturated and trans fats (found in processed foods, fatty cuts of meat, and certain dairy products).

Mind Omega-3s: Omega-3 fatty acids, found in fatty fish, flax seeds, and walnuts, are especially beneficial for heart health. Aim to get a good balance of these fats in your diet.

9. Cook in Bulk to Control Fat

• Batch Cooking: If you prepare meals in bulk, you can control how much fat goes into each meal. For example, you can roast vegetables with a minimal amount of oil or prepare lean proteins in advance.
• Meal Prepping: Pre-portion your meals ahead of time so that you avoid overusing high-fat ingredients in the heat of the moment.

10. Stay Hydrated

• Drink Water: Sometimes thirst can be mistaken for hunger. Drinking plenty of water can help you feel full and make it easier to resist fatty snacks when you’re not actually hungry.

Most importantly, if you do go over your fat target for a single day, don’t stress. Including this flexibility in your plan allows room for occasional deviations from your macro goals, especially if you’re still within your total daily calorie intake. The most important thing is consistency over time. A single day of eating more fat than planned isn’t a huge mistake, but frequent overconsumption of fat can lead to fat gain if you’re not paying attention to your overall calorie goal.

Remember that fat loss isn’t about perfection; it’s about finding a sustainable lifestyle that include nutrition and exercise AND that works for you in the long run.