The recommended amount of fat intake per day varies depending on total calorie needs, but general guidelines for healthy adults are as follows:
- Total fat: 20% to 35% of daily calories should come from fat. For a typical 2,000-calorie diet, this translates to about 44 to 78 grams of total fat per day
- Saturated fat: Should be limited to no more than 10% of daily calories, ideally less. For a 2,000-calorie diet, this means no more than 22 grams of saturated fat daily, with some organizations recommending even less (around 6-7% of calories)
- Unsaturated fats: These are the healthier fats and should make up the majority of fat intake, replacing saturated and trans fats where possible
Additional points:
- Fat provides 9 calories per gram, which is more calorie-dense than carbohydrates or protein (4 calories per gram)
- UK guidelines recommend men consume less than 30 grams and women less than 20 grams of saturated fat daily
- Fat is essential for absorbing fat-soluble vitamins (A, D, E, K) and for overall cell and hormone health, so some fat is necessary in the diet
- Trans fats should be minimized as much as possible, ideally below 5 grams per day
In summary, for a typical adult on a 2,000-calorie diet, aim for about 44 to 78 grams of total fat per day, with saturated fat kept under 22 grams, focusing on healthy unsaturated fats for the majority of fat intake
