Archive for the tag - dietary fat

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.