FitnessforWeightLoss.com

How much saturated fat can I have in a day?

How much saturated fat can I have in a day?

Limit saturated fat to less than 10% of your daily calories.

Less than 10% of your daily calories should come from saturated fat.

Example:

If you eat 1800 calories a day, less than 180 calories should come from saturated fat.

Here’s the math:

1800 calories x 10% (0.10) = 180 calories

There are 9 calories in one gram of fat. Therefore, the above recommendation is equivalent to less than 20 grams of saturated fat.

  • 180 calories of saturated fat ÷ 9 calories per gram = 20 grams
    of saturated fat

Saturated fat limits based on various calorie levels:

  • If you eat 1200 calories a day, less than 120 calories (13 grams) should come from saturated fat.
  • If you eat 1400 calories a day, less than 140 calories (16 grams) should come from saturated fat.
  • If you eat 1600 calories a day, less than 160 calories (18 grams) should come from saturated fat.
  • If you eat 1800 calories a day, less than 180 calories (20 grams) should come from saturated fat.
  • If you eat 2000 calories a day, less than 200 calories (22 grams) should come from saturated fat.

Too much saturated fat can increase your cholesterol levels and risk of heart disease. Reading food labels and cutting back on the most common sources of saturated fat can help you meet the above recommendations.

Be aware that a company can claim ’0 grams of saturated fat’ if a product has less than 0.5 grams of saturated fat per serving.

Source:
Dietary Guidelines for Americans 2005: U.S. Department of Health and Human Services and United States Department of Agriculture



Stephanie's Certifications and Experience
About the Author
Stephanie Averkamp

About the Author
FitnessforWeightLoss.com was created by Stephanie Averkamp, a recognized health and fitness professional and sole-author of the content on this website. Stephanie's approach to weight loss emphasizes making small, realistic, and permanent lifestyle changes. Read more...

Stephanie Averkamp

Our Approach: Short-term solutions (like dieting) are unrealistic and ineffective because at some point they end. As soon as a diet or program ends, so do the results. Permanent weight loss is a journey; it's not a race or competition and there is no finish line. Read more...