To lose weight, fat intake should generally make up about 20-35% of your total daily calories. This range supports a balanced diet while aiding sustainable fat loss, with the lower end (around 20%) often being more effective for reducing body fat
. For example, on a 2,000-calorie diet, this translates to about 44 to 78 grams of fat per day, since fat contains 9 calories per gram
. If you are on a calorie deficit for weight loss, you would calculate your total calorie needs first and then apply the 20-35% fat range accordingly
. It is important to focus on the quality of fats consumed:
- Prioritize unsaturated fats (monounsaturated and polyunsaturated) found in foods like olive oil, avocados, nuts, seeds, and fatty fish
- Limit saturated fats to about 5-10% of your total calories, avoiding trans fats as much as possible
For those following specific diets like ketogenic diets, fat intake may be much higher (60-80% of calories) to promote weight loss primarily through appetite suppression
. A practical approach for fat intake on a calorie deficit might be:
- Keep fat intake at about 20-30% of your reduced calorie target.
- Ensure fat intake does not drop below about 40 grams per day to maintain bodily functions and hormone levels
- Adjust fat intake in balance with protein and carbohydrates, keeping protein sufficiently high to preserve muscle mass during weight loss
In summary, to lose weight, aim for fat to be about 20-35% of your daily calories, focusing on healthy fat sources, and adjust based on your total calorie needs and dietary preferences. References:
- 20-35% of calories from fat recommended for weight loss and health
- Example: 44-78g fat for 2,000 calories/day
- Emphasis on unsaturated fats and limiting saturated fats to 5-10% calories
- Minimum fat intake around 40g/day to support bodily functions
- Keto diets have higher fat intake but weight loss mainly due to appetite suppression
