How much fat can I have in a day?

It depends on how many calories you eat in a day.
In general, 20%-35% of your daily calories should come from fat.

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

20% – 35% of 1800 calories = 360 – 630 calories from fat

How many grams of fat should I eat in a day?

There are 9 calories in 1 gram of fat.
360 – 630 calories from fat = 40 – 70 grams of fat.

Here’s the math:
360 calories ÷ 9 calories per gram of fat = 40 grams of fat
630 calories ÷ 9 calories per gram of fat = 70 grams of fat

• 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 2000 calories a day, 400-700 calories (44-77 grams) of fat are recommended.

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