How much fat should you really eat every day?

How much fat should you really eat every day?

Thanks to the continued popularity of the ketogenic diet, fat has come into the spotlight. And since the low-fat craze of the 80s and 90s is long over (*Emoji praises hands*), people are no longer running away from the once demonized fats - but rather towards them. Now a lot of people seem to be adding avocados to seemingly everything and filling their cupboards with a variety of oils. Others, like those following the keto diet, “fat bomb” and even eat bacon on the reg to increase their daily fat intake. But then there are people (perhaps those who have seen What the Health?) who take the opposite approach and still advocate a low-fat, oil-free diet.

But how much fat per day is actually healthy and how low fat is, well, too little? Here's everything you need to know about how many grams of fat you should eat per day (and in general), straight from nutrition pros.

First, what are the different types of fats?

Simply put, not all fats are created equal. (This is why the term “healthy fats” even exists.) There are four main types of fats:

• Einfach ungesättigte Fette kommen in pflanzlichen Lebensmitteln wie Nüssen, Avocado und Olivenöl vor.
• Mehrfach ungesättigte Fette kommen in Nüssen, Samen, Olivenöl und bestimmten Fischarten vor. Dazu gehören auch Omega-3- und Omega-6-Fettsäuren.
• Gesättigte Fette kommen vor allem in tierischen Produkten wie Fleisch und Milchprodukten vor.
• Trans-Fette werden größtenteils von Menschenhand hergestellt und durch einen Prozess namens Hydrierung hergestellt, der flüssige Fette in Feststoffe umwandelt. Dieses Verfahren wurde in den USA verboten, da es Ihr LDL (“schlechtes”) Cholesterin erhöhen und Ihr HDL (“gutes”) Cholesterin senken kann. Kleine Mengen an Transfettsäuren kommen auch natürlicherweise in einigen tierischen Produkten vor, beispielsweise in fettigen Fleischstücken. (Siehe auch: Der von Experten anerkannte Leitfaden für gute Fette vs. schlechte Fette)

Of these four, nutritionists recommend focusing on monounsaturated and polyunsaturated fats, eating saturated fats in moderation, and avoiding trans fats completely (or as much as possible because, let's face it, life happens).

"Monunsaturated and polyunsaturated fats improve blood cholesterol levels and reduce the risk of heart disease," explains Kimberly Yawitz, RD, a registered dietitian and CrossFit trainer. "There is also some evidence that they reduce the risk of type 2 diabetes, particularly when they replace refined carbohydrates such as sweets, white bread and fruit juices. Omega-3 fatty acids have also been found to lower blood pressure, lower blood triglycerides and prevent fatty deposits from building up in the arteries."

How to find out how much fat per day is right for you

With all the high fat/low fat lovers out there, it's hard to know what's really right for you. Here's what experts recommend for determining your personal ideal dietary fat levels.

Start with the standard fat recommendation.If you're not sure what fat intake is right for you, try the standard daily intake recommended by nutritionists and go from there. "A good rule of thumb is to get 20 to 35 percent of your calories from fat," says Maryann Walsh, RD, CDE, a registered dietitian in South Florida. "You can multiply this percentage by your daily calorie intake and then divide that number by 9 to get the grams of fat per day." If math isn't your thing, apps like MyFitnessPal can help you figure it out, says Walsh. (

How to find the best calorie tracker app for your goals

Think long term.Sure, this keto diet may sound like a good idea right now, but can you imagine eating like this in a year? If not, experts recommend choosing a fat intake you can stick with. “Think about the healthy foods you enjoy eating every day,” suggests Yawitz. "If you're a carb queen, you'd probably do well on a low-fat diet. A good starting point would be about 25 percent of your daily calories from fat. If you like nuts, seeds, avocado and cheese, you'd probably feel disadvantaged on a low-fat diet. You should probably aim for 30 to 35 percent of calories from fat.

Keep track of your numbers."Once you set a goal for your fat intake, try tracking your meals and snacks for a few days," says Yawitz. "When tracking, pay attention to your hunger and energy levels, as well as your body weight. If your body weight is increasing more than you would like, you may need to either lower your fat intake or reduce calories from carbohydrates or proteins. You can also try adjusting your fat levels if you are on the low end and often feel tired or hungry."

Consume some fat with every meal.“The best rule of thumb is to add a plant-based source of unsaturated fat to almost every meal/snack,” says Rachel Fine, RD, CSSD, a registered dietitian at To The Pointe Nutrition. "Adding fat to a meal not only improves satiety, but also helps maintain blood sugar levels by balancing the carbohydrates in the meal. Overall, meals and snacks should have a balance between the three macronutrients: complex carbohydrates, healthy unsaturated fats, and lean protein."

You do.“At the end of the day, there are a lot of opinions, but you have to do what works best for you,” says Walsh.

What's the deal with high-fat diets?

High-fat diets are currently very popular. But are there any real benefits to eating more grams of fat per day? "High-fat diets have become very popular because people often lose weight in the first week or two. However, it's important to remember that when you limit carbohydrates in the diet, you're losing water first, not fat," explains Lauren Manganiello, RD, CSSD, RYT, a registered dietitian and certified personal trainer (people also suffer from what's known as the keto flu, in part due to the fact that they're losing more water than normal).

High-fat, low-carb diets are also not a good idea if you're super into fitness. “For athletes to perform optimally, they need an appropriate balance of carbohydrates, proteins and fats for performance and recovery,” says Manganiello. “Typically, I wouldn’t recommend a high-fat diet for an athlete.” (FWIW, there are some endurance athletes who swear by a higher-fat diet. Here's what you need to know about training on the keto diet.)

On the bright side, "Many people often claim that high-fat diets make them feel less hungry compared to other diets," says Manganiello. "This is probably because fat helps us feel full after a meal." Still, satiety is subjective, so this is not a guarantee.

What about low-fat diets?

The low-fat approach is one that nutrition professionals seem to be more open to, as long as you don't eat too little. “Dietary fat has many important functions in the body,” says Yawitz. "It helps insulate the body against cold and is important for healthy skin and hair. Unsaturated fats have also been found to promote brain health, reduce inflammation, and ward off depression and other mood disorders. For optimal health, you need at least 20 percent of your calories to come from fat." (And if you're wondering how many grams of fat you should eat per day, you might be interested to know that research has linked consuming more dairy fat to a lower risk of heart disease.)

However, there are some legitimate benefits to keeping your grams of fat per day in the low range (20 percent of your daily calories or slightly above). "A low-fat dietary approach is an effective method of calorie control because fat has 9 calories per gram, compared to carbohydrates and proteins, which have 4 calories per gram," explains Walsh. There is also positive research that suggests a plant-based diet is beneficial for preventing cancer and cardiovascular disease, she says.

"I typically recommend a low-fat diet with a variety of plant-based foods for women with a family history of heart disease or abnormal cardiovascular labs," says Yawitz. "For these women, 20 to 25 percent of calories from fat is a good starting point. It is also important to limit saturated fat to less than 7 percent of daily calories."

Remember: When in doubt, listen to your body and practice healthy eating habits that you believe you can maintain throughout your life, says Walsh. “The best eating plan is the one that works for you and includes the foods you love.”