In this article:
5/ Daily fat intake recommendations
6/ How to calculate your fat needs
Although we're a few decades past the "low-fat everything" era, the question of how much fat is too much is still something that seems to be regularly up for debate. One reason why: Many people equate dietary fat with body fat — as in, if you eat too much of one, you get too much of the other. But, like pretty much everything related to weight, things are definitely not that simple. Read on for what experts say about how many grams of fat per day you need and, perhaps more importantly, how to choose the right kinds of fat while following a weight-loss program.
What are fats?
Fat is one of three macronutrients that make up your diet — the other two are protein and carbohydrates. And just like your body needs protein and carbohydrates to function well, it needs fat for functions like building cell membranes and nerve tissue, as well as for energy.
"Simply put, healthy fats are part of a healthy diet," says Dr. Sue Decotiis, M.D., a triple board-certified physician in internal medicine, antiaging medicine, and obesity medicine, who leads a weight-loss practice in Scarsdale, NY. "Fats play an important role in our health because they're a building block for hormones like estrogen and testosterone, and they also help in absorbing certain key vitamins. Without fat in our diet, these functions might be negatively affected."
Vitamins that require fat to be absorbed are called “fat-soluble,” and include vitamins A, D, E, and K. Fat also contributes to the flavor, aroma, and texture of foods, so foods that contain some fat are often more appealing and tasty.
Types of fats
Although the term "fats" is used as a general catch-all, there are three different types of healthy and unhealthy fats, and they're not all equal when it comes to health.
Saturated fats
Found in animal products such as butter, cheese, and red meat, as well as some tropical oils like coconut and palm, these fats are fine in moderation, but too much can increase LDL cholesterol — the "bad" kind — and are linked to a higher risk of heart disease. When you consume too much saturated fat, your body produces more LDL cholesterol, causing plaque to build up in arteries. Another problem with saturated fat is that it can disrupt how well the body uses insulin to lower blood sugar levels.
That's why it's recommended to keep saturated fat to under 10% of your daily calories, says Andrea Soares, RDN, a registered dietitian specializing in sports nutrition, diabetes, and weight management in Ft. Lauderdale, FL. The main sources of saturated fat in the U.S. include burgers, desserts, and sweetened snacks.
Unsaturated fats
"These are the most valuable players of fats," Soares says. "They help maintain a healthy cholesterol balance and support heart health." There are two main types of unsaturated fat, based on their chemical structure: monounsaturated fats have one double bond in their chemical structure, while polyunsaturated fats have two or more. Monounsaturated fats are found in olive oil, almonds, peanuts, and avocados. Polyunsaturated fats —sometimes referred to as omega-3 and omega-6 fatty acids — are in salmon, walnuts, flaxseeds, and chia seeds. Polyunsaturated fats are known as “essential fatty acids.” They aren’t made by your body — you have to get them from food.
"One of the benefits of these fats is their role in supporting HDL cholesterol, often called the 'cholesterol remover,'" says Soares. "HDL helps transport excess LDL cholesterol to the liver, where it can be processed and removed from the body, supporting overall heart health. Higher levels of HDL are generally associated with a lower risk of heart disease."
Trans fats
These are artificially created fats found in some processed foods, fried items, and margarine. They do a double whammy on your health, raising LDL cholesterol while lowering HDL, making them particularly harmful for your heart, which is why the FDA banned them in December 2023.
Sources of healthy fats
How does the above translate into a grocery list? Here are the types of healthy fats you should prioritize, says Soares:
- Nuts and seeds: Almonds, walnuts, chia seeds, flaxseeds
- Oils: Olive oil, avocado oil, flaxseed oil
- Avocados: These have both healthy fats and fiber
- Fatty Fish: Salmon, mackerel, sardines
- Dark Chocolate: While a good source of unsaturated fat, it also has saturated, so consume this in moderation
How much fat is healthy?
The recommended fat intake depends on your total calorie intake. The 2025 Dietary Guidelines for Americans suggest that 20-35% of your daily calories should come from fat. For a standard 2,000-calorie diet, that’s about 44 to 78 grams of fat per day. A gram of fat has nine calories while a gram of protein or carbohydrate has just four, so eating more than the recommended amount of fat may contribute to weight gain.
Dietary fat intake recommendations
How much fat you eat daily will likely depend on your individual situation, says Soares — specifically if you're trying to lose or gain weight.
Fat intake for weight loss
If you’re reducing total calories and keeping the same percentage of your diet from fat, you will have to cut how much total fat you eat in a day. But there’s no need to reduce it beyond that. "Healthy fats support satiety and help prevent essential fatty acid deficiencies," says Jacqueline Gomes, R.D., a registered dietitian in Warren, NJ. "Because of that, many of my clients keep fat intake between 20-35% of total calories, even when trying to lose weight."
And if you’re losing weight by following a low-carb or ketogenic diet, your fat intake may actually be higher, Soares adds — sometimes reaching 50-75% of your daily calories. This is because you’re relying on fat as your primary energy source instead of carbs. "In that case, fat intake could be 100 grams or more per day, depending on your calorie needs and macronutrient ratios," she says. "The key is to focus on whole-food fat sources such as avocados, nuts, and fatty fish rather than processed fats."
Fat intake for weight gain
For weight gain, the recommended fat percentage remains the same, but total calorie intake increases, says Gomes. "To gain weight, an individual needs a calorie surplus while adjusting fat, carbohydrate, and protein intake accordingly," she says. "For example, if someone requires 3,000 calories per day for weight gain, their fat intake would range from approximately 67 grams to 117 grams per day."
How to calculate your fat needs
First, start by figuring out how many calories you eat in a day. Then take 20-35% of that number and divide it by nine (that’s how many calories are in each fat gram). Sticking to this range helps prevent fatty acid deficiencies, Gomes recommends. This is a condition when you’re not getting enough omega-3 or omega-6 fatty acids, and symptoms can include joint pain, skin rashes, brittle hair and nails, and dry eyes.
Rather not do the math? All WeightWatchers members have access to personalized advice from a registered dietitian to help determine how many grams of fat you should eat in a day (and answer any other nutrition-related questions). Members also can now check My Day in the app to see all of your macro intake, including fat, to see if you’re on track for the day.
The bottom line
Fat is a macronutrient that is crucial for a range of functions in the body, including hormone regulation, vitamin absorption, cellular repair, and even maintaining healthy skin and hair. Fats also provide energy to the body. Most people should get 20-35% of their calories from fat.
That said, all fats are not the same. Saturated fats and trans fats can negatively affect cholesterol levels and increase your risk of heart disease, stroke, and type 2 diabetes. Unsaturated fat, though, can improve your “good” cholesterol and heart health. Olive oil, salmon, avocados, and nuts are all good sources of unsaturated fat.
FAQs
Although 100 grams tends to be on the higher end of the daily fat recommendations, that amount may be suggested if you're trying to gain weight, or if you're following a low-carb or ketogenic diet.
Fats that are unsaturated are the best for your health, as they raise your good cholesterol and improve your heart health. Good sources include olive oil, fatty fish, nuts, seeds, avocados, and even dark chocolate.
Signs that your fat intake may be too high can vary, according to Decotiis, and can include high cholesterol levels and weight gain. It's important to take note of the types of fats you're eating. Saturated fat, which should be limited to less than 10% of daily calories, can lead to disruptions in insulin sensitivity and increase visceral belly fat when eaten in excess.
This content is for informational purposes only and does not constitute medical advice, diagnosis or treatment. It should not be regarded as a substitute for guidance from your healthcare provider.