How Much Fat Do I Need?

Butter and olive oil

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


1500 cals

300 to 525 cals

33 to 58g


1800 cals

360 to 630 cals

40 to 70g


2000 cals

400 to 700 cals

44 to 78g


2200 cals

440 to 770 cals

49 to 86g


2500 cals

500 to 875 cals

56 to 97g


2800 cals

560 to 980 cals

62 to 109g


3000 cals

600 to 1050 cals

67 to 117g