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How Much Fat Per Day?

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The first step is always the hardest. Health is the most important thing in life. Every man should strive for better health.

The Best Information About How Much Fat Per Day

Dietary guidelines on daily recommended fat intake have changed over the years, and it is no longer clear what our daily fat intake should be. However, one thing that is clear is that people are getting fatter in nearly every country the rates of obesity are becoming a ticking time bomb.

So the time has come to take some action on our waistlines and look at how much fat per day we should consume.

how much fat per day for weight loss

How much Fat per Day?

Fats provide our bodies with a number of benefits including an energy source, hormone regulation, genes, and brain health, and others. In the past, people would look at the old Healthy Diet Pyramid model and go on a diet by totally eliminating fat.

This no longer applies and is not considered a healthy way to diet as we now understand so much more about fats. It is suggested that people avoid saturated fats as they raise the LDL or bad cholesterol which contributes to heart disease. The American Heart Association recommends that only 5-6% of your fat intake should be saturated.

This means that if you are on a 2000 calorie per day diet, you should consume around 13 grams of saturated fat in a day.

Trans fats should be avoided, ingredient labels now list them and consumption can lead to health problems, they are linked to inflammation and unhealthy cholesterol changes. Impaired artery function and insulin resistance can also occur.

They are found in margarine and processed foods to help extend the life of the product. It is a better option, where possible to eat whole foods, that you have cooked yourself.

how much fat per day to lose weight

Aim for a Low Fat Diet to Measure How much fat per Day

If you aim for a low-fat diet, it allows you some leeway when eating out or when you make an error of judgment. A low-fat diet contains 30% of calories from fat

  • 1500 calorie diet you will require 50 grams of fat per day.
  • 2000 calorie diet will require about 67 grams of fat per day
  • 2,500 calorie diet will require about 83 grams of fat per day.

This should not apply to children and is suitable for adults only. If you are underweight a higher fat diet like a Mediterranean diet may be more suitable.

Foods high in healthy fat are a good option for everyone and it is important to get some healthy fats every day. Some examples below:

  • olive oil
  • olives most nuts
  • salmon
  • sardines
  • avocados
  • pork
  • beef

All contain fats that we should consume when considering how much fat per day.

Fortunately, now a larger range of fat intake is considered healthy, and the right fats are good for you.

how much fat per day should i eat

How much Fat per Day will Vary

If you have had a full blood test including lipids (fats), the results will often indicate whether you should be cutting back on fats or whether your dietary intake is within range. People who balance their diet out with moderate exercise can probably eat a normal fat intake, but sedentary people may need to aim for a low-fat diet.

If you are exercising and on a diet of around 2000 calories per day diet, your fat consumption levels for fat is 44 to 76 grams a day, saturated fat should make up no more than 20-22 grams.

We are supposed to add this up which sounds a bit tricky! An article on the Mayo Clinic website will show you how to do this it is called – Why it is easy to see how much fat I eat each day’?

how much fat is too much


In the USA the obesity rate among adults has passed 40%, and this is alarming. Obesity has a number of co-morbidity factors that will cause early death, so it is important to take action to avoid being among the 40% and avoid diabetes and cardiovascular disease, and some cancers.

Probably lockdown is not helping as everyone has been at home more, but it is not too late to turn it around.


Where possible it is important to monitor your fat intake and diet, fats play a much more important part in our diets than was once thought.

If you are having difficulty sifting through the information, consult a health professional either a doctor or a dietician will help you to make the right choices on how much fat per day you need.

If you want to read more about- how much fat per day should I take, or about fat in general, you can read here.

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