How Much Fat Do You Need?

The Heart and Stroke Foundation¹ and the American Heart Association² recommend that less than 30% of our energy (calorie intake) comes from any kind of fat.

Saturated fat (the less healthy type of fat) should not be more than 7% of total calories. Saturated fats raise LDL (lousy) cholesterol in the body.

What Does % of Calories Mean?

The recommended % of calories for total and saturated fat can be different for each person. These recommendations depend on age, gender, and activity level. Find your recommended amounts below.

Calorie and fat intake recommendations for men

• Daily Calories: 1800 - 2000
• Recommended Daily Total Fat Intake: 60 - 65g*
• Recommended Maximum Daily Saturated Fat Intake: 14 - 15.5g**

Calorie and fat intake recomendations for women

• Daily Calories: 1500 - 1700
• Recommended Daily Total Fat Intake: 50 - 56g*
• Recommended Maximum Daily Saturated Fat Intake: 11.5 - 13g**

* Calculation: Number of calories per day x 30%=calories from TOTAL fat ÷ 9 calories/gram of fat= amount of TOTAL fat in grams for the day. Example: 1800 calories x 30%=540 ÷ 9 = 60g

**Calculation: Number of calories per day x 7%=calories from saturated fat ÷ 9 calories/gram of fat= amount of saturated fat in grams for the day. Example: 1500 calories x 7%=126 ÷ 9 = 14g

References

1. Heart and Stroke Foundation (opens in new window)
2. American Heart Association (opens in new window)