How Many Grams of Fat Per Day?

How Many Grams of Fat Per Day

Understanding how much fat to include in your daily diet is crucial for maintaining good health. Fat is an essential nutrient that provides energy, supports cell growth, protects organs, and helps the body absorb certain vitamins. However, consuming too much or too little fat can have negative consequences on your health. So, how many grams of fat should you consume per day? Let’s delve into this question and explore the recommendations based on various factors.

What is Fat?

Before we dive into the recommended daily intake, let’s understand what fat is. Fat is one of the three macronutrients essential for the body, alongside carbohydrates and protein. It is a concentrated source of energy, providing nine calories per gram. Fats are categorized into different types, including saturated fats, unsaturated fats (monounsaturated and polyunsaturated), and trans fats.

Recommended Daily Intake

The recommended daily intake of fat varies depending on factors such as age, sex, weight, height, activity level, and overall health goals. According to the Dietary Guidelines for Americans, fat should make up 20% to 35% of your total daily calories. For most people consuming a 2,000-calorie diet, this translates to around 44 to 78 grams of fat per day.

Types of Fat

Not all fats are created equal. Some fats are healthier than others, while some should be limited or avoided altogether. Here’s a breakdown of the different types of fats:

  1. Saturated Fats: Saturated fats are usually solid at room temperature and are commonly found in animal products such as meat, butter, cheese, and full-fat dairy products. They can also be found in some plant-based oils like coconut oil and palm oil. Consuming high amounts of saturated fats has been linked to an increased risk of heart disease and other health issues. It’s recommended to limit saturated fat intake to less than 10% of total daily calories.
  2. Unsaturated Fats: Unsaturated fats are typically liquid at room temperature and are considered heart-healthy fats. They are found in foods like nuts, seeds, avocados, and olive oil. There are two main types of unsaturated fats: monounsaturated fats and polyunsaturated fats. These fats can help improve cholesterol levels and lower the risk of heart disease when consumed in moderation.
  • Monounsaturated fats: These fats are found in foods like olive oil, canola oil, avocados, and nuts. They are known to have numerous health benefits, including reducing inflammation and improving insulin sensitivity.
  • Polyunsaturated fats: These fats include omega-3 and omega-6 fatty acids, which are essential for brain function and heart health. Sources of polyunsaturated fats include fatty fish (salmon, mackerel, sardines), flaxseeds, chia seeds, and walnuts.
  1. Trans Fats: Trans fats are artificial fats created through a process called hydrogenation, which turns liquid oils into solid fats. They are commonly found in processed foods like margarine, baked goods, fried foods, and snack foods. Trans fats have been linked to an increased risk of heart disease and should be avoided as much as possible.

How Many Grams of Fat Per Day?

To determine how many grams of fat you should consume per day, you can follow these steps:

  • Calculate your total daily calorie needs based on your age, sex, weight, height, and activity level.
  • Determine the percentage of calories you want to allocate to fat within the recommended range of 20% to 35%.
  • Convert the percentage of calories from fat into grams by dividing the total daily calories from fat by 9 (since fat provides 9 calories per gram).

For example, if you are consuming a 2,000-calorie diet and want 30% of your calories to come from fat:

  • 30% of 2,000 calories = 0.30 × 2,000 = 600 calories from fat.
  • 600 calories ÷ 9 = 66.67 grams of fat per day.

Adjusting Fat Intake

Your individual fat needs may vary based on factors such as weight loss or gain goals, medical conditions, and personal preferences. If you’re looking to lose weight, you may need to adjust your fat intake while ensuring you’re still meeting your essential nutrient needs. In such cases, consulting a registered dietitian or nutritionist can help create a personalized plan that aligns with your goals and health requirements.

Balanced Diet: While it’s important to pay attention to your fat intake, it’s equally crucial to focus on overall dietary patterns and food choices. A balanced diet rich in whole foods such as fruits, vegetables, whole grains, lean proteins, and healthy fats can provide the nutrients your body needs for optimal health. Aim for variety and moderation in your food choices to ensure you’re getting a wide range of nutrients.

Healthy Fat Sources

When incorporating fats into your diet, opt for healthier sources that provide additional nutritional benefits. Here are some examples of healthy fat sources:

  • Avocado: Rich in monounsaturated fats, vitamins, and minerals.
  • Nuts and seeds: Excellent sources of unsaturated fats, protein, fiber, and antioxidants.
  • Fatty fish: High in omega-3 fatty acids, which are beneficial for heart and brain health.
  • Olive oil: A staple of the Mediterranean diet, rich in monounsaturated fats and antioxidants.
  • Flaxseeds and chia seeds: Good sources of omega-3 fatty acids, fiber, and protein.


Determining how many grams of fat you should consume per day depends on various factors, including your age, sex, weight, height, activity level, and health goals. While fat is an essential nutrient, it’s essential to focus on consuming healthy fats in moderation while limiting saturated and trans fats. By following a balanced diet rich in whole foods and incorporating healthy fat sources, you can support overall health and well-being. If you have specific dietary concerns or health conditions, consulting a healthcare professional or registered dietitian can provide personalized guidance tailored to your needs.

Written by Amy Fischer

Amy, a registered dietitian at the Good Housekeeping Institute's Nutrition Lab, brings a wealth of expertise to nutrition, health content, and product testing. With a journalism degree from Miami University of Ohio and a master's in clinical nutrition from NYU, she's a versatile expert. Prior to joining Good Housekeeping, Amy worked as a cardiac transplant dietitian at a prominent NYC hospital and contributed to clinical nutrition textbooks. Her background also includes PR and marketing work with food startups.

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