How Much Fat Should I Eat Per Day?

Eating the right amount – and the right type – of fat is crucial in supporting a healthy lifestyle. The easiest way to monitor fat intake is to track the number of grams consumed per day.

The dietary guidelines for healthy adults advise a total fat intake of no more than 20% – 35% of total daily calories. To get that number in grams, follow these simple steps:

  1. Calculate your calorie intake. If you’d like to know how many calories you should eat in a day, use this simple formula to determine your recommended caloric intake. My number is 2,840 calories.
  2. Multiply your caloric intake by .20. I get 568 calories.
  3. Then, multiply your caloric intake by .35. I get 994 calories.
    These two numbers give you a recommended calorie range for daily fat intake. In other words, the number of calories from fat that I eat should not exceed 568 – 994 calories per day.
  4. Since there are 9 calories in a gram of fat, simply divide the number of fat calories by 9. For me, the resulting numbers are 63 and 110.

Based on these calculations, my daily fat intake should not exceed 63 – 110 grams. It might sound like a lot, but it’s not. At a whopping 64 grams of fat, for example, it’s the equivalent of eating a foot-long chipotle steak and cheese sandwich from Subway.

Moreover, keep in mind that this number represents total fat. While we’re advised to limit our calories from fat to 20% – 35% of our total calorie intake, experts recommend that less than 7% of our calories come from saturated fats. To that end, ensure that your eating primarily heart-healthy fats, like those found in avocados, nuts and olive oil.

Once you have your daily recommended fat limit, keep track of the fat grams in the foods you eat. Monitoring your fat intake and sticking to the recommended range will help you realize your health, nutrition and fitness goals.

Using the above formula, what’s your daily recommended fat limit in grams? Let me know in the comments below.

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Comments

  1. Marcus Shane Smith says:

    2,025 calories intake
    405 – 709 daily fat intake
    45 – 79 grams of fat

    Love your positive insight. Thank you from your Cincinnati Fan ~ Marcus

  2. It’s all very theoretical because it doesn’t take into account the differences in basal metabolic rates between people. I have a very high metabolism in general and ramp it up with cardio (and weights)six days a week. There are also differences in age between individuals unaccounted for. My chronological age and real physical age are very different; aging is a varied process between individuals. Nonetheless, guessing at an appropriate real age and doing the math, I get between 80-140g fat per day with a 3610 calorie diet. I’m currently trying to reduce the small amount of excess around my midriff, say half an inch, and am on about 2000-2400 calories most days with between 50-60g fat. I have lost 17 lbs in three months (and 3.5 inches off my waist) while adding about 15 lbs of muscle to my upper body I have been a vegetarian for 17 years and have quite low bp and cholesterol. I plan on living to 110 years and don’t want to spend any if it in a nursing home or bedridden.

  3. Interesting, which calories should we use the regular diet or the diet with working out? My workout fat intake seems way too high ๐Ÿ™

    regular fat intake: 460 – 805
    workout fat intake: 713-1248

  4. ops forgot to divide by 9 lol

    regular fat intake: 52-90
    workout fat intake:80-139

  5. Buzzedlatin says:

    649-1135 fat intake
    72-126 grams of fat.

    This should be helpful information. Thanks for it

  6. christopher says:

    its helpful but complicated info.this needs to be closely monitored day to day.not an easy task.

  7. christopher says:

    its helpful but complicated info.this needs to be closely monitored day to day.not an easy task.

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