Most of us have been through a diet fad at least once, so we know there’s reason to be wary when entire food groups are demonized. Fat is a perfect example. For years, anything fat-free or low-fat has been touted as the healthiest option possible. But we have news for you: fat is an important part of a healthy diet. Not only does fat make you feel full, it also plays a big role in keeping your overall body (and brain) in good shape. If you’re wondering how much fat you should be eating per day, we’re here to help. (Though, spoiler alert, you probably don’t need to worry about counting fat.)
To find out exactly how much fat you should be consuming per day, PS spoke with Avigdor Arad, PhD, RDN, CDE, director of nutritional physiology at Tel Aviv Sourasky Medical Center and former director of the Mount Sinai PhysioLab According to Dr. Arad, there’s no limit (well, sort of).
“We know that it’s the type of fat you eat that matters, not the amount,” he tells PS. “If you’re someone who can process, metabolize and use fat very efficiently, within your normal healthy calorie intake, it’s okay to eat a lot of fat, as long as it’s a healthy kind of fat.” What does this mean for you? Let’s take a closer look.
Experts featured in this article
Avigdor Arad, PhD, RDN, CDE, Director of Nutritional Physiology at Tel Aviv Sourasky Medical Center and former Director of the Mount Sinai PhysioLab;
How much fat should you consume per day?
To maintain a “healthy calorie content,” as Dr. Arad puts it, and leave room for other nutrients in your diet (including two other important macronutrients: protein and carbohydrates), the World Health Organization (WHO) recommends that adults limit their total fat intake to no more than 30 percent of their total calorie intake. For example, if you eat about 2,000 calories a day, you should get a maximum of 600 calories from fat each day. Since one gram of fat contains 9 calories, this equates to about 67 grams of fat.
In its latest guidelines, the WHO also set recommended maximum intakes for two types of fat: saturated fat and trans fat. The organization says that no more than 10 percent of total calories should come from saturated fat (i.e., 200 calories in a 2,000-calorie diet per day) and no more than 1 percent of total energy intake should come from trans fat (i.e., 20 calories in a 2,000-calorie diet per day).
Types of fat
To understand how much fat you should eat per day, it helps to know about the different types of fat.
Monounsaturated and polyunsaturated fats: Monounsaturated fats (found in nuts, avocados, and vegetable oils) and polyunsaturated fats (found in salmon and walnuts) are considered “healthy fats,” says Dr. Arad. (One type of polyunsaturated fat you’ve probably heard of is omega-3.) These fats offer health benefits, including improving blood cholesterol levels, reducing inflammation, and promoting heart health, according to the Harvard T.H. Chan School of Public Health. Vegans and those following the Mediterranean diet generally consume more olive oil, nuts, and seeds, “which means they have a higher intake of polyunsaturated and monounsaturated fats,” says Dr. Arad.
Saturated fats: Saturated fats are found in abundance in animal by-products like beef and chicken, as well as coconuts. Depending on who you ask, there’s some debate as to whether saturated fats are good or bad for you. Researchers once believed that saturated fats caused heart disease, but the papers that established this connection have since been re-examined by nutrition experts, who now conclude that saturated fats have no effect on cardiovascular disease, cardiovascular mortality, or total mortality. Larger governing bodies like the WHO and USDA maintain their recommendation that saturated fats should make up no more than 10% of total daily calories.
Trans fats: Trans fats are “a by-product of food processing, primarily produced by heating or applying heat to vegetable oils. They’re the worst fat you can put in your body,” explains Dr. Arad. Studies show that trans fats can negatively affect the vascular system and increase the risk of stroke, heart disease, and heart attack. The good news is that trans fats have been almost completely eliminated from the U.S. food supply. In fact, the WHO has called for a global ban on trans fats in the world’s food supply, citing their negative health effects. According to the Mayo Clinic, trans fats were previously found in processed foods such as baked goods made with vegetable oils, potato chips, fried foods, and some non-dairy coffee creamers. According to the FDA, they also occur naturally in animal products such as milk, butter, cheese, and meat.
The benefits of consuming fat
First, fat is easy to store in the body and easy to use as energy. [have] “Because fat has been there, your body is used to processing it well,” explains Dr. Arad. Your body’s first fuel of choice is glycogen, a faster-acting source of energy, but once those stores are depleted, you’ll turn to fat to keep you going, whether that’s getting you through a tough workout or staying alert throughout your workday. Plus, fat takes longer to digest than carbohydrates, which helps you feel fuller for longer after a meal, according to the University of Chicago Medicine.
Some important vitamins we get from food (like vitamins A, D, E, and K) are fat-soluble, meaning they’re more easily absorbed by the body when consumed with fat. Fats found in avocados, olive oil, fish, and meat, for example, “are packed with essential nutrients and vitamins your body needs to maintain health and longevity,” explains Dr. Arad.
Finally, fats are essential for the body to function. According to the National Institute of General Medical Sciences, fats act as messengers, initiating chemical reactions that control growth, immune function, reproduction, and other basic metabolic processes. For example, omega-3 and omega-6 fatty acids are two essential fats that we need to get from our diet and affect important processes like cardiovascular function.
Conclusion on fat
Fat is a healthy, important part of your diet, and as long as you’re making sure you’re eating nutritious, whole foods, you probably don’t need to worry about your fat intake. Fat can be a pretty big part of your diet and still be very healthy, says Dr. Arad. There’s no specific amount of fat you should eat per day, Dr. Arad explains, “because some people can eat 80, 100, 200 grams of fat a day, as long as it’s healthy fat.”
If you’re still concerned about the amount of fat you’re consuming, or would like more individualized nutritional advice, speak to a registered dietitian or doctor who can give you more specific guidance and support.
—Additional reporting by Tamara Pridgett
Lauren Mazzo was the Senior Fitness Editor at PS. She is a Certified Personal Trainer and Fitness Nutrition Specialist with the American Council on Exercise. Prior to joining PS, she worked for six years as a writer and editor at Shape Magazine covering health, fitness, nutrition, mental health, sex and relationships, beauty, astrology and more.
Tamara Pridgett is the Associate Editor of PS Fitness. She is a NASM Certified Personal Trainer, Precision Nutrition Level 1 Coach, and a Division 1 All-American Sprinter.
