How much fat should I eat each day?

One of the most prevalent myths in the dieting world is that eating fat will make you fat. Even if it were possible to remove all the fat from our diets, it would not change the fact that our body needs some of it. Without fat we would not be able to function properly. Just as too little fat will make you sick, too much of it will do the same.

Fat is very energy dense when compared to carbohydrates and proteins. Carbs and protein both contain 4 calories per gram while fat contains 9 calories per gram. If you eat the same amount (in weight) of fat as protein or carbs, your calorie intake will be doubled. That is why you should take extra care when eating foods that are high in fat: the calories add up a lot quicker.

Your total fat intake should be no more than 30% of your total calorie intake. If you consume 2,000 calories per day, (multiply 2,000 by 0.30) which tell you that no more than 600 of those calories should come from fat. Since fat contains 9 calories per gram, (600 divided by 9) on a 2,000 calorie diet, you should take in no more than 66 grams of fat per day.

There are two kinds of fat: saturated (bad, unhealthy) and unsaturated (good, healthy). Of the 30% of your calories per day that come from fat, no more than 10% should come from saturated fats and the other 20% should come from unsaturated sources.

• 2000 Calorie Diet
  • 30% Fat: 600 calories of fat or 66 grams of fat
    • 10% Saturated Fat: 200 calories of saturated fat or 22 grams of saturated fat
    • 20% Unsaturated Fat: 400 calories of unsaturated fat or 44 grams of fat