# How much fat should I eat in a day?

## Get 20% – 35% of your daily calories from fat.

The recommended amount of fat per day is 20% – 35% of your calories.

Example:
If you eat 1800 calories a day, 360–630 calories should come from fat.

Here’s the math

• 1800 calories x 20% (0.20) = 360 calories
• 1800 calories x 35% (0.35) = 630 calories

There are 9 calories in one gram of fat. Therefore, the above recommendation is equivalent to 40–70 grams of fat.

• 360 calories ÷ 9 calories per gram of fat = 40 grams of fat
• 630 calories ÷ 9 calories per gram of fat = 70 grams of fat

### Fat recommendations based on various calorie levels:

• If you eat 1200 calories a day, 240-420 calories (27-46 grams) of fat are recommended.
• If you eat 1400 calories a day, 280-490 calories (31-54 grams) of fat are recommended.
• If you eat 1600 calories a day, 320-560 calories (36-62 grams) of fat are recommended.
• If you eat 1800 calories a day, 360-630 calories (40-70 grams) of fat are recommended.
• If you eat 2000 calories a day, 400-700 calories (44-77 grams) of fat are recommended.

These recommendations are for the total amount of fat you eat each day. This includes unsaturated fat, saturated fat, and trans fat. Consume most of your fat calories from unsaturated fats or ‘healthy fats’. Limit your intake of saturated fat, and trans fat.

Sources:
Dietary Guidelines for Americans 2005. U.S. Department of Health and Human Services and U.S. Department of Agriculture
Clark, N. (2008). Nancy Clark’s Sports Nutrition Guidebook. Chestnut Hill: Human Kinetics