How to figure your daily fat allowance in calories and grams

You really do need some fat absorb  vitamins A,D,E and K, and supply your body with essential fatty acids, but not getting enough fat is hardly the problem in America. The USDA (United States Department of Agriculture) recommends limiting fat intake to no more than 30% of total calories, and the national average is around 37%. Some experts think even 30% is too high. The choice is personal. This post is going to help you how to figure your daily fat allowance in calories and grams.


  • First, establish your health and weight goals. Take into consideration your sex, age, height, frame, current weight, activity level, and overall health. It’s always a good idea to consult your doctor or nutritionist.
  • For instance, say you are a 130-pounds woman who wants to maintains her weight. With the above considerations in mind, you may arrive at 1500 calories as ideal. if you also want to limit your calories from fat to 30% of your total calories (the USDA recommendation), 450 would be your limit.
  • If you also want to figure your daily allowance in grams, simply divide 450 calories by 9 (the number of calories per gram of fat) and you can easily see that your daily allowance is 50 grams from fat.
  • If, on the other hand, your goal is losing weight, you may arrive at 1200 calories a day. Then, you might also drop your maximum to 20% or 250 of daily calories.
  • To keep track of fat grams, read labels and/or fat tables and add up your total every day. If you splurge on foods that contain more than your allowance, you will need to make up for it over the next 4 to 5 days.




The Fat/Calories Equation

As you determine your daily calorie and fat intake, remember that a unit of fat has twice the calories of an equal unit of either proteins or carbohydrates.


*Each calorie of fat = 9 grams


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