How much saturated fat can I have in a day?

It depends on how many calories you eat in a day.
In general, 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

How many grams of saturated fat can I have in a day?

There are 9 calories in 1 gram of fat
180 calories of saturated fat = 20 grams of saturated fat

Here’s the math:
180 calories of saturated fat ÷ 9 calories per gram of fat = 20 grams of saturated fat

• 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 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

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