Introduction
The amount of fat you should eat depends on various factors, including your age, sex, activity level, overall health, and specific health goals. Dietary recommendations are typically given as a percentage of your total daily calorie intake.
As of last update in September 2021, the general guidelines from health authorities, such as the World Health Organization (WHO) and the United States Department of Agriculture (USDA), suggest that fat should make up about 20% to 35% of your total daily calorie intake for most adults. However, individual needs can vary.
To determine a more personalized recommendation, you can follow these steps
Calculate Your Daily Calorie Needs
Determine your Total Daily Energy Expenditure (TDEE) based on factors like age, sex, weight, height, and activity level. This will give you an estimate of the number of calories your body needs to maintain its current weight.
Determine The Fat Intake
 Once you have your total daily calorie needs, multiply the number of calories by the recommended percentage range (20% to 35%) to find the range of fat calories you should consume.
Convert Fat Calories To Grams
Since fat provides 9 calories per gram, divide the range of fat calories by 9 to get the number of grams of fat you should aim to consume daily.
Conclusion
Keep in mind that not all fats are equal. It’s essential to focus on consuming healthy fats like monounsaturated and polyunsaturated fats found in foods such as avocados, nuts, seeds, and olive oil, while limiting saturated and trans fats found in processed foods, fried items, and high-fat animal products.
For personalized and up-to-date dietary advice, it’s always best to consult with a dietitian or nutritionist who can consider your specific needs and health goals.
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