How much fat should I eat per day?

The Dietary Guidelines recommend 20–35% of total daily calories from fat. For a 2,000 kcal diet, that's 44–78g of fat per day.

Are all fats bad for you?

No. Unsaturated fats (olive oil, nuts, avocado, fatty fish) are heart-healthy. Limit saturated fat to <10% of calories and avoid trans fats.

A ketogenic diet typically gets 70–80% of calories from fat (155–178g on 2,000 kcal), forcing the body to burn fat for fuel instead of carbs.

Not necessarily. Weight gain comes from a calorie surplus, not fat alone. Fat is calorie-dense (9 kcal/g), so portion awareness matters.

The AHA recommends limiting saturated fat to 5–6% of total calories, about 13g on a 2,000 kcal diet.

Calculate your optimal daily fat intake based on your TDEE, activity level, and dietary preferences.

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