How Much Fat Do I Need?

Twenty to thirty-five percent of your calories should come from fat. The bad news is that most Americans consume over 40 percent of their daily calories from fat. This overload of fat can lead to obesity and heart disease, as well as high blood cholesterol and countless other health problems.

Most of the fat in your diet should come from "good fats". Saturated fats and trans fats are best avoided but in any case should make up no more than 10 percent of your total calories.

Dietary cholesterol intake should be less than 300 mg a day. If you have high blood cholesterol levels, you should aim for less than 200 mg a day.

Refer to the table below to see how much fat you should be consuming per day.

 

Daily total calories Calories from fat (20 to 35% cals) Daily total fat grams (20 to 35% cals) Daily saturated fat grams (No more than 10% of cals)

1200 cals

240 to 420 cals

27 to 47g

13g

1500 cals

300 to 525 cals

33 to 58g

17g

1800 cals

360 to 630 cals

40 to 70g

20g

2000 cals

400 to 700 cals

44 to 78g

22g

2200 cals

440 to 770 cals

49 to 86g

25g

2500 cals

500 to 875 cals

56 to 97g

28g

2800 cals

560 to 980 cals

62 to 109g

31g

3000 cals

600 to 1050 cals

67 to 117g

33g