The Final Answer on How Much Fat to Eat Each Day

If you’d asked any American 25 years ago how much fat they should eat each day, the likely answer would have been, “as little as possible, of course!” As a refresher, this was the era of fat-free cookies, Olestra-cooked chips and snacks made “skinny” in any and all of the ways, while diet books and food companies led us to believe that fat was the enemy. Thankfully, we’ve come a long way since then in our nutrient science. Today, research shows us that fat is not only OK but that fat is necessary. “In fact, fat is your friend,” says Nutritious Life Founder Keri Glassman, MS, RD, CDN. “Fat can be a scary macronutrient for the health conscious eater, but fat doesn’t make you fat.” Fat is vital for several body processes (more on that later), plus it makes food taste even better. Read on to learn more about how much fat per day can be healthy, how much saturated fat per day is A-OK (hint: it’s more than zero), plus how to add healthy fats to your diet for ample fuel from morning to night. RELATED: 3 Reasons Why I Love Fat What is Fat, Exactly? Fat is one of three essential macronutrients, or vehicles for energy, for the body. The others include: Carbohydrates, which deliver 4 calories per gram Protein, which deliver 4 calories per gram Alcohol is a fourth and non-essential nutrient (meaning your body doesn’t need it to survive), which delivers 7 calories per gram Fat, conversely, clocks in at 9 calories per gram, making it the most calorie-dense of the bunch. (No wonder fat was villainized in the calorie-counting ‘90s.) The truth is, our bodies need a mix of all essential macronutrients to complete normal body functions, and fat is especially productive as: An energy source, (remember those 9 calories per gram we just mentioned?) A tool to assist in and regulate reproductive hormone and steroid production An important factor in keeping brain function optimal and boosting mood A building block of cell walls A tool to help our bodies absorb fat-soluble vitamins, including A, D, E and K A source of essential fatty acids that our bodies can’t make on their own Insulation to protect the organs and skeleton from cold temperatures or severe injuries in case of a fall, for example A way to add flavor to meals and snacks and make eating more satisfying As you can see, fat has some pros (all of those body benefits, not to mention how amazing it tastes!) and cons (the high calorie-per-gram ratio which can lead to weight gain and higher cholesterol). Like anything in life, you can have too much of a good thing. So the verdict on “how much fat per day is A-OK?” is actually, “it depends.” Your daily fat needs vary based on activity level, genetics and goals. And when it comes to fat, the most important thing to note is that quality matters, too, not just quantity. Below is a primer on every type of dietary fat. Total Fat The National Institutes of Health (NIH)’s dietary reference intake (DRI) recommends that adults receive between 20% to 35% of total calories from fat. This works out to 44 grams to 77 grams of fat per day, based on a 2,000-calorie daily diet. “We need a good amount of healthy fat to function best and to maintain a healthy body weight but it’s easy to go overboard,” says Glassman. “ I recommend about 30% of daily calories come from this marvelous macronutrient.” Total fat is composed of all the subtypes of fat added together, and since they each differ based on their impact on the body, the DRI amount varies. Here’s a breakdown: Monounsaturated fat: 15% to 20% of total daily calories Polyunsaturated fat: 5% to 10% of total daily calories Saturated fat: less than 10% of total daily calories Trans fat: 0% of total fat per day* Cholesterol: less than 300 milligrams per day * Trans fatty acids are created when a liquid fat is transformed into a solid fat through “hydrogenation,” which extends the shelf life of items such as shortening, margarine, coffee creamer and packaged baked goods. Since these were proven to be so detrimental to heart health, the World Health Organization (WHO) aims to eliminate these from the global food supply chain in 2023. We’re omitting them from this list for that reason, but if you see trans fats on a nutrition label still, steer clear. RELATED: How to Get Back on Track With Your Diet Many foods contain a combination of fat types, but we’ll list examples of healthy fat foods that contain mostly fat from that particular category. Monounsaturated Fat How much fat per day: 15% to 20% of total daily calories Monounsaturated fats come from plant-based sources, and may reduce chronic inflammation within the body. As a result, they may lower the risk for heart disease. They are usually liquid at room temperature if in oil form. Sources include: Olive oil and olives Nuts such as almonds, hazelnuts, pistachios and pecans Avocado Seeds such as pumpkin and sesame Polyunsaturated Fat How much fat per day: 5% to 10% of total daily calories These fats come from plant- and animal-based sources, and are usually liquid at room temperature in oil form. Omega-3 fats are one type of polyunsaturated fat that are especially beneficial for reducing chronic inflammation and supporting heart and brain health. Unsaturated fats of both kinds (mono and poly), in moderation, have been proven to have positive impacts on health, including lowering total cholesterol and contributing much-needed vitamin E, according to the American Heart Association (AHA). Sources of polyunsaturated fats include: Fish such as salmon, herring, mackerel and anchovies Seeds such as chia and flaxseeds Walnuts Plant and vegetable oils such as safflower, sunflower, corn and soybean** (use only organic and cold-pressed) **Overly processed oils, such as sunflower, soybean, vegetable, cottonseed and safflower, can be damaging for a couple of reasons. First, the