The recommended amount of fat per day is 20% – 35% of your calories.
If you eat 1800 calories a day, 360–630 calories should come from fat.
Here’s the math
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
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.
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