how much fat should i eat a day

The recommended daily fat intake for adults is generally between 20% to 35% of total daily calories. For example, on a 2,000-calorie diet, this translates to about 45 to 78 grams of fat per day. The exact amount depends on factors like age, sex, activity level, and overall calorie needs. For saturated fat, which is less healthy, guidelines suggest limiting it to no more than 10% of daily calories (about 22 grams on a 2,000-calorie diet), and even lower (around 6-7%) if cholesterol or heart disease risk is a concern. It is important to prioritize healthy fats such as monounsaturated and polyunsaturated fats, found in foods like olive oil, nuts, seeds, and fatty fish, while limiting saturated fats and avoiding trans fats. To estimate fat intake in grams for any calorie level, multiply total daily calories by the percentage target (e.g., 30%), then divide the result by 9 (since fat has 9 calories per gram). Thus, if the daily calorie needs are known, fat intake in grams can be calculated accordingly to fit within these recommended percentage ranges.