BistroMD Health Library

Get excited about reading again with fun and interesting tips from our experts, including The M.D., our dietitians, and our fitness expert. In our health library, you will find all of the information you need to achieve your goals of making a healthy lifestyle change. So, start reading and start losing!


Get excited about nutrition, and learn as you go with these information-packed resources on a wide variety of nutrition-centric topics! Our bistroMD experts review the importance of the macronutrients protein, fat, and carbohydrates, as well as how to make them work most efficiently for you.

How Much Fat Should You Eat Per Day?

Let it be known that weight loss and fat intake can absolutely coexist, as it should! But how much fat should you eat per day? BistroMD is enlightening this heavy, common question!

How Much Fat Should You Eat Per Day?

De-loading Fat

Despite its negative associations, dietary fat is undeniably imperative to good health. Fat is one of the three macronutrients, with carbohydrate and protein existing as the additional two. But dissimilar to both carb and protein that offer four calories per gram, fat contains more than double at nine calories. Although fat sources are dense in calories, it is important to realize dietary fat does not necessarily translate to body fat, but equips the body to function at an ideal level. Fat is needed to build cell membranes and nerve sheaths, acting as external walls and protectant barriers. Fat within the body helps assist in nutrient utilization obtained from foods, especially the fat-soluble vitamins. It is also essential for prompt effective blood clotting, muscle movement, and anti-inflammation while long-term benefits of "healthy" fats (described in more detail below) include a reduced risk of heart disease and improved diabetes management. But to submit the body with contributions and benefits, fat's intake has recognized boundaries and proposed reference ranges.

How Much Fat Should You Eat Per Day?

The recommendations on fat vary and as indicated above, fat is quite concentrated with calories. But to keep calories innately in check, health experts commonly suggest fat should comprise no more than 35 percent of total daily calories. Based on a 2,000-calorie diet, 35 percent translates to a maximum of 700 calories from fat per day, or close to 78 grams. But nutrition and health recommendations also look beyond quantifiable value and advocate its intake based on quality, as some fats pack on more than just calories, but provide worthy nutrients and benefits. Types of fats include trans, saturated, and monounsaturated and polyunsaturated fats:

Trans Fats
The most harmful of them all, trans fats are approvingly discouraged relative to their highly processed majority. Also recognized as hydrogenated oils, trans fats are created when unsaturated fats are saturated through the process of hydrogenation, largely found in stick margarines and shortenings and the products they exist in. Connected to their researched relationship to heart disease, the American Heart Association discourages and recommends their intake should not exceed no more than one percent of total daily calories (20 calories or 2 grams of trans fat).

Saturated Fats
This type of fat is solid at room temperature and displays high melting points. It is naturally found in animal meats, butter, and whole milk and full-fat dairy products along with plant-based sources such as coconut oil and butter and palm oils. Though not as discouraged as trans fat, the American Heart Association recommends their intake should comprise a maximum of seven percent of daily calories (140 calories or 15 grams) to lessen the risk of high cholesterol and heart disease.

Monounsaturated Fats
Also known as monounsaturated fatty acids (MUFAs), this fat type is soft or liquid at room temperature and naturally-occurring in plants, including olive and canola oils, olives, nuts and associated nut butter, and avocadoes. Consuming MUFAs have shown to decrease LDL and total cholesterol.

Polyunsaturated Fats
Like MUFAs, polyunsaturated fats are also acronymed and known as PUFAs. They are further broken down into omega-6 and omega-3 fatty acids and among the two, omega-3 fatty acids are favorably encouraged mostly linked to their anti-inflammatory properties. Omega-6 sources include vegetable oils and some meats while omega-3s are widely recognized for their composition in fatty fish and nuts and seeds and their associated nut butters.

Eat Fat and Lose It, Too

So you may be wondering, "How much fat should I eat to lose weight?" Along with the the suggestions indicated above, bistroMD can take out your guesswork. bistroMD is the nation's leading weight loss meal delivery service. Each meal contains 1,100 to 1,400 calories daily with 40 to 50 percent of total caloric intake from lean, adequate protein, 20 to 25 percent of calories from healthy fats, and 30 to 35 percent from complex carbohydrates. Meals rich with healthy fats include peanut butter crepes with strawberry compote, grilled salmon with creamy pesto, tilapia with smoky tomato sauce, albacore tuna noodle casserole, oven fried catfish with spicy tomato leek sauce, just to name a few! For more information on bistroMD and offered, successfully and scientifically-proven programs, check out the official page here.

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