How much fat should you eat per day to lose weight? – HealthifyMe

Most people think that in order to lose weight, they need to drastically reduce their fat intake. However, this is not necessarily true. You can lose weight by eating fewer calories than you burn.

It is also important to note that fat is an essential nutrient and should not be completely eliminated from the diet. Fat helps absorb nutrients, boosts brain function, keeps you full and supports healthy skin and hair.

The best weight loss strategy consists of meals that provide a balance of all nutrients, including a limited amount of fat. What’s important to consider is the type of fat you consume.

For example, unsaturated fats are better and healthier than trans fats and saturated fats. Therefore, your daily caloric intake should also include the precise amount and type of fat you should be consuming.

At nine calories per gram, fat is more caloric than protein or carbohydrates. Therefore, adjust your fat intake to a moderate range to keep your body healthy and satisfy your appetite.

Fat and calorie intake

It is no secret that one needs to reduce calorie intake to lose weight. It means creating a calorie deficit by taking in fewer calories than you burn each day. A daily calorie deficit of 500 to 1,000 calories results in a healthy weight loss of 1 to 2 pounds (0.45 to 0.9 kg) per week.

A low-calorie diet that promotes weight loss for most women and men consists of 1,500 to 2,000 calories per day. However, women should not consume less than 1,200 calories per day and men should not consume less than 1,300 calories per day, as this can lead to nutrient deficiencies and slowed metabolism.

A healthy portion of your daily calorie intake should come from healthy fats. Research suggests that 25-35% of your daily calories should come from fat (visible and non-visible), which equates to about 80 grams per day if you consume 2,000 calories daily. Therefore, you should consume between 42 and 58 grams of fat per day in a 1,500-calorie diet for weight loss.

Low fat and high fat diets for weight loss

The USDAs The recommendation for low fat diets (LFD) shows that total fat intake should not exceed 35%. Most vegan and vegetarian diets fall under very low fat diets (VLFD), which provide 10% to 20% of daily calories from fat.

If you’re on a very low-fat diet, here’s a general calculation of suggested daily fat based on various calorie goals:

  • 1,500 calories: 16-33 grams of fat per day
  • 2,000 calories: 22-44 grams of fat per day
  • 2,500 calories: 27-55 grams of fat per day

On the other hand, ketogenic diets consist of 60% to 80% of calories from fat and less than 10% from carbohydrates per day. So if you follow a 2,000-calorie ketogenic meal plan, the amount of fat translates to 165 g. You should only follow diets like ketogenic under the guidance of a registered dietician as these diets can have serious complications if not done correctly.

If you’re on a ketogenic diet, here’s a general calculation of suggested daily fat based on various calorie goals:

  • 1,500 calories: 83-125 grams of fat per day
  • 2,000 calories: 111-167 grams of fat per day
  • 2,500 calories: 139-208 grams of fat per day

The HealthifyMe note

To lose weight or maintain it, you need to eat the right amount of fat. In addition, your choice of fat is also essential. The dietary guidelines suggest that 25-35% of your daily calories should come from fat. Therefore, it is ideal to keep your fat intake between 42 and 58 grams to lose weight.

Unsaturated fats

Fats that are liquid at normal temperatures are called unsaturated fats. Olive, peanut and canola oil are some examples. Unsaturated fats can lower bad cholesterol (LDL and VLDLs), are rich in antioxidants such as vitamin E and contain essential fatty acids such as omega-3 and omega-6. Depending on how many hydrogen bonds they have in their structure, they are one (mono) or two or more (poly) unsaturated fats.

Monounsaturated fats should make up 15-20% of your calories, or 33-44 grams of a 2,000-calorie diet. Polyunsaturated fats should be about 5-10% of your total calories or 11-22 grams from a 2,000 calorie diet.

Saturated fatty acids

If you consume too many saturated fatty acids (SFAs), your LDL (bad) cholesterol levels can rise. It also depends on how much fat you consume.

according to Research, you should have no more than 5-6% of your total fat intake as saturated fat. For example, if you eat 2,000 calories daily, you should consume no more than 13 grams of saturated fat. No amount of trans fat is healthy for you, whether you’re trying to lose or maintain your current weight.


Fats play many vital roles, such as making food taste better and making you feel fuller after eating. A moderate amount of fat in your diet is healthy. Eating the right types and amounts of fat can help prevent weight gain and improve your overall health.

Your daily calorie goals determine how much fat you should eat. However, since each individual needs a different amount of fats on a daily basis, planning your meals can be a challenge.

Talk to an expert nutritionist at HealthifyMe and determine simple ways to incorporate healthy fats into your meals without compromising on taste.

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