Fats are an essential part of the diet, but how much is enough? According to research, a person taking 2000 calories daily is recommended to consume at least 57-66 grams of fat a day while another taking 1500 calories to consume at least 50g of fat per day.

Just like proteins andcarbohydratefat is a macronutrient. Over the years, people hold their views about how much fat should be consumed daily. Fats are an important part of your diet, yet figuring the daily required amount is still challenging. You would agree that people have shifted from a moderate-fat diet to low or almost zero fat diets over the last few years as a result of the side effects linked to it, such as heart diseases, risk of obesity, high blood pressure, etc. Discussed below are some suggestions on the amount of fat to be consumed daily, the benefits, types, and side effects associated with its consumption.

Dietary fats

Dietary fats are macronutrients that belong to a larger group of lipids, including fat-soluble vitamins, waxes, and sterols.Functions and benefits of fats include;

  • Fats are an excellent source of energy. Unlike proteins and carbohydrates that provide 4kcals per gram of energy, fats provide a total of 9kcal per gram.
  • Fats aid in absorbing fat-soluble vitamins A, D, E, and K, promoting growth, reproduction, and health. By including foods such as avocado, carrots and milk products in the diet, you increase the chance of benefiting from fat-soluble vitamins.
  • Some fatty acids like omega 3 and 6, are essential for brain development, eye function, and general growth and development. However important, omega 3 and 6 are not produced by the body and need to be acquired from our daily diet.
  • Fasts are stored in the body to provide energy in times of extreme starvation. Additionally, cancer patients benefit from fats because of the wasting they undergo during treatment and procedures such as chemotherapy.

Types of fats

Polyunsaturated fats

These Fats are entirely plant -sourced and contain two or more double bonds. Depending on their location in the carbon chains, they could either be omega 3 or omega 6. Polyunsaturated fats include; corn, sunflower oil, nuts, soybeans, etc. Studies show that omega 3 fats (excellent source is salmon and tuna) have anti-inflammatory benefits, protect against heart diseases, depression, and other conditions. Omega 6 fats are more common in the modern-day diet, and an example is a Blue-band spread used on loaves of bread.

Monounsaturated fats

Monounsaturated fats are plant-sourced and have one double bond. The most common one is oleic acid; abundantly found in olive oil. Other sources are nuts and avocado. Moreover,monounsaturated fats bring upon a feeling of early satiety hence reducing your calorie intake. For this reason, people on a weight management diet are advised to utilize MUFAs to manage their weight.

Reduce Trans fats

Trans fats are formed when liquid oil is converted into solid by a process called hydrogenation. Studies have shown that many manufacturing companies produce hydrogenated fats and label them “hydrogenated free.” Trans fats raise the levels of cholesterols in the body which is unhealthy. Nevertheless, no studies show the number of Trans fats to be consumed daily to be categorized as healthy, so it is best to avoid them. Sources of trans fats include solid margarine and shortening.

Saturated fats

Saturated fats are mostly animal-sourced, except for the tropical ones. They are waxy and solid at room temperature. Too much-saturatedfats increase the levels of lower Density Lipoproteins (LDL) cholesterols, raising internal inflammation. As a result, healthy adults are advised to limit their intake of saturated fats to no more than 10% of their total calories. Examples of foods high in saturated fats include; hot dogs, ice creams, cheese, pork, lamb, salami, and veal.Despite the alleged history of saturated fats causing cardiovascular diseases, recent studies dispute the conclusive data linking saturated fats tosuch diseases.


Cholesterols fats are made by the liver and can only be found in animal-based foods. The recommended daily intake of cholesterol for a healthy adult with normal cholesterol levels is at least 300mg. Those diagnosed with high cholesterol, consider limiting your intake to 200mg per day.

How much fat is healthy to eat per day

Aforesaid in the article, there are no standard amount of fats to be consumed per day. Consequently, there are still debates over the same. Some studies have shown that the number of fats to eat per day will depend on the caloric requirement for an individual’s weight loss or maintenance. Below is an example of daily fat intake according to a specific required calorie;

A person taking 2000 calories daily is recommended to consume at least 57-66 grams of fat a day while another taking 1500 calories to consume at least 50g of fat per day.

Nevertheless, the figure differs depending on the activity levels and an individual’s overall health. A key detail to remember is to focus on the quality of the fats you consume instead of quantity because healthy fats cause less harm than unhealthy ones. As mentioned earlier, fats help regulate hormones, and therefore a woman undergoing hormonal imbalance can raise or lower their fat intake in the diet. Likewise, an older adult at risk of heart disease is advised to eat foods lowin fats.Most scientists agree that your daily fat intake should entirely come from polyunsaturated and monounsaturated fats, considering they are free from cholesterols.Ultimately, consider mixing monounsaturated fats (like avocado and olive) with whole polyunsaturated fats like nuts and seed.


Fats are part of the three main macronutrients in your diet, but studies do not quantify how much fat is enough. The benefits include hormone regulation, eye, heart and brain function, provision of energy, and absorption of Vitamins.Strive to learn more about fats every day to decide on the fats to use with your family and choose quality to avoid quantity. Low consumption of fat causes harms just as too much of it.Moreover avoid saturated fats, especially when preparing foods for vulnerable people like the elderly, convalescents, and invalids. living a life free of unhealthy fats is expensive though worth your health.

Kristina Shafarenko is a relationship and health and wellness psychologist and a part-time freelance lifestyle writer covering health and fitness, sex, sexual wellness, and relationships. When she's not writing, you can find her planning her next getaway, taste-testing every coffee spot in sight, and lounging at home with her cat, Buddy.

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