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Here's Exactly How Many Grams of Fat You Should Have in a Day

We spoke with a registered dietitian to learn the exact amount of fat you should have daily.
Man scooping into yogurt fruit granola breakfast bowl

Did you know that eating fat can actually help you to lose weight? Even though products on the shelves at grocery stores tote "low-fat" foods to be healthier for you, eating a good amount of healthy fat actually has a ton of health benefits. Plus, eating healthy fats can help you feel satiated for longer periods of time! But when it comes to eating fat, how much is too much? How many grams of fat should you eat in a day and still lose weight?

In order to determine how many grams of fat you should consume a day, we consulted Dr. Rachel Paul, PhD, RD from CollegeNutritionist.com.

The calories determine the grams of fat

To find out how many grams of fat you should have daily, you need to calculate your calorie intake. Because everyone has a different Basal Metabolic Rate (BMR), everyone's calorie intake will look different. In order to determine your calories, you can use the Harris-Benedict formula, which you can calculate here.

Once you have that number, you can determine the grams of fat by calculating the percentage. Dr. Paul says that the national dietary guidelines say 20-35% of your daily caloric intake should come from fat. She also notes that less than 10% should come from saturated fat.

Why you should eat more fat

While fat was previously known to be a food that consumers should avoid, many studies and nutrition experts have debunked the myth by proving how having a good amount of healthy fats in your diet can actually produce a lot of health benefits.

"Healthy fats offer many health benefits such as promoting brain and nervous system normal functions, lowering cholesterol levels, and reducing inflammation," says Dr. Paul.

The types of "healthy fats" Dr. Paul is referring to are actually called monosaturated and polyunsaturated fats. These are the fats that help you to feel satiated after a meal, meaning you'll feel full for hours after. Especially if it's paired with a good source of protein.

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Types of healthy fats to incorporate into your diet

To get you started, Dr. Paul recommends incorporating more avocado, fatty fish (like salmon), nuts, seeds, olive oil, coconut (including coconut oil), and full-fat yogurts. Dairy is also a great source of fat, so if you're looking for a filling snack, grabbing a cheese stick is a great place to start. Here are 20 other healthy fats you can incorporate into your daily eating.

Kiersten Hickman
Kiersten Hickman is a senior editor at Eat This, Not That!, specializing in recipe development, food, and diet coverage. Read more
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