How Many Fat Grams Is Safe Per Day?

How many grams of fat per day is safe and healthy for the body? Learn more about fat, its benefits for your body, and how much you should take in daily to remain in a healthy condition.

Healthy Fats

How many grams of fat per day is safe and good to sustain a healthy body? In this article, get to learn more about fats, good fats, and bad fats, how fats affect your body, and how much fat is recommended for you daily for a healthier you. There are four types of fat: saturated fats, monounsaturated fats, polyunsaturated fats, and trans-unsaturated (trans) fats. Good fats are monounsaturated fats (e.g. avocado, olive oil) and polyunsaturated fats (e.g. salmon, nuts, seeds, oysters) while the bad fats consist of saturated fats and trans fats which make up processed food products you find in grocery stores like salty snack treats, frozen pizza, cookies, cakes, creamers to vegetable shortening. However, there are also good sources of saturated fats.

It is always best to limit foods high in saturated fat while choosing good fats to lower cardiovascular disease risks. Too much-saturated fat in your daily diet elevates LDL cholesterol in your bloodstream. Here, you’ll learn to pick and limit the good from the bad types of fats. Many people believe that fat is immediately harmful to your body, but besides carbohydrates, water, and protein, it is a fourth macronutrient your body ultimately needs. Our bodies require plenty of amounts of macronutrients to remain high-functioning. It is time to change your perception of fats. Fats, when carefully selected, are an excellent energy source, cell wall component, insulator, brain booster, absorber of vitamins (A, D, E, K), and a great source of essential fatty acids the body cannot build naturally. Learn more about good and bad fats and how many grams of fat per day is considered safe and healthy.

How Many Grams of Fat Per Day: Breaking Down Good and Bad Fats

Fats perform a handful of roles for your body while adding delicious flavor to the food you eat. It’s no wonder people like fatty food, however, it should be consumed in the right amounts, and one must be able to separate the bad fats from the good ones. Eating more good fats daily is beneficial for the reduction of cardiovascular risks, calorie burn, production of estrogen and testosterone, to the improvement of your overall health.

Recent studies indicate that 20 – 35% of your daily calorie intake must be taken from fats. Studies found that consuming a high-fat and high-protein diet increases one’s resting cal burn (similar to metabolism for nearly 4 hours.

So how many grams of fat per day should one eat to remain healthy? This will depend on the individual’s calorie needs for maintenance or weight loss, as well as one’s diet management and eating preferences. Check your daily calorie requirement by taking your weight in kilograms, multiplying it by 0.9 (women) and 1.0 (men). Last, multiply the digits by 24. Below are some good diet options to try. As long as you keep with the right portions, you’re A-okay. Read further.

Low-fat diet

This diet entails 30% calories off fats or lesser. Base it on your calorie requirement:

  • 1,500 calories – up to 50 g of fat daily
  • 2,000 calories – up to 67 g of fat daily
  • 2,500 calories – up to 83 g of fat daily

Another good low-fat diet example is the Mediterranean diet.

Mediterranean diet (moderate fat)

The Mediterranean diet required 30 – 40% of calories off of fat, as well as monounsaturated fats from olive oil. This diet includes a wide range of animal meat, plant food, dairy, and whole grains. Make sure you take in good portions of dairy, fish, olive oil, fruits and veggies, whole grains and nuts and seeds.

Daily fat range suggestions based on calorie requirement:

  • 1,500 calories – up to 58–67 g of fat daily
  • 2,000 calories – up to 78–89 g of fat daily
  • 2,500 calories – up to 97–111 g of fat daily 

The High-Fat and the Low Carbohydrate Keto Diet

The ketogenic diet aims to cut off carbohydrates by 95% while eating more protein and good fats. Generally, fat percentage intake is 50–75%.

Example of fat range for the keto diet:

  • 1,500 calories – up to 83–125 g of fat daily.
  • 2,000 calories – up to 111–167 g of fat daily 
  • 2,500 calories – up to 139–208 g of fat daily

Pick a wide variety of healthy food selections that provide a good portion of fats from the healthy/good fats category, particularly omega-3 fats. Here is a list of healthy fats from food:

Monounsaturated fat

These foods also have omega-6 polyunsaturated fat in them.

  • Olive oil
  • Olives
  • Beef
  • Pork
  • Avocado
  • Hazelnuts
  • Pistachios
  • Macadamia nuts
  • Pecans
  • Almonds
  • Peanuts

Polyunsaturated fat

Polyunsaturated fats have omega-6 fats which are found in a majority of animal meat and plant sources. High amounts of omega-3 fat sources are usually taken from fish, nuts, and seeds:

  • Tuna
  • Sardines
  • Anchovies
  • Mackerel
  • Trout
  • Salmon
  • Seabass 
  • Herring
  • Shrimp 
  • Oyster 
  • Seaweed
  • Flaxseeds
  • Walnuts
  • Hemp seeds
  • Chia seeds
  • Kidney beans

Saturated Fat

Saturated fat is a good fat source. However, be sure to maintain its intake based on your diet plan and calorie requirement.

  • Cocoa butter 
  • Palm oil
  • Coconut oil
  • Cheddar cheese
  • Mascarpone cheese
  • Dark chocolate
  • Pork/beef/lamb fats
  • Dark chicken meat
  • Poultry skin
  • Full-fat yogurt and other whole-milk dairy items (e.g. whole eggs)

Whichever diet plan you maintain and follow, keep in mind it is good to have a balanced intake of good fats along with other healthy food groups like fruits, veggies, and protein daily.

To conclude, the recommended intake based on DRI (dietary reference intake) of fat for adults ages 19-64 daily is strictly 20% – 35% of calories from healthy fat sources. How many grams of fat per day is approximately 44 g – 77 g daily if you are on a 2,000-calorie food requirement daily. Health experts recommend that trans fat consumption must not go past the 2 percent (kcal) daily energy intake.

Eating more than one type of fat is good for your overall health. Remember to always base your diet on the fat amounts you eat daily to observe weight loss and proper weight management.

How many grams of fat per day should you consume? You are more mindful of your intake now.

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