How Many Grams of Fat Per Day to Lose Weight? – A Detailed Guide

How Many Grams of Fat Per Day to Lose Weight: Most people think that they need to reduce their fat intake in order to lose weight. However, this is not necessarily true. You can lose weight by eating fewer calories than you burn.

It is also important to note that fats are the principal storage form of energy in our body. Therefor, we should not eliminate it from our diet. They supports healthy skin and hair, protects our vital organs, and help transport vitamins and minerals.

What is FAT?

Fat is one of the three macronutrients that are essential to human health. It is our body’s source of energy, and plays a protective role in the body. It helps transport vitamins and minerals, and support cell growth, protect our vital organs.

Daily Fat Intake For Individuals

Daily fat intake may vary by individual, and it will depend on body composition and its type. However, consuming unsaturated fats can have beneficial effects of the human body. Especially, children need some fat in their diet everyday to be healthy.

Fat and Calorie Intake

To lose weight, one should reduce calorie intake. A daily calorie deficit of 500 to 1000 calories results in a healthy weight loss of 0.45 to 0.9 kg a week. A low calorie diet consists of 1,500 to 2,000 calories per day promotes weight loss for most women and men.

However, women should not consume less than 1200 calories and men 1300 calories per day, because this can lead to nutrient deficiencies and reduced metabolic rate.

As per research, 25-35% of your daily calories come from fat. If you consume 2000 calories a day, this equates to about 80 grams of fat per day. Therefore, we should consume between 40 to 60 grams of fat a day on a 1,500 calorie diet to lose weight.

How Many Grams of Fat Per Day Based on Calorie Intake?

Total Calorie Intake ‌Recommended Calories From Fat‌ ‌Recommended Grams of Fat‌
1,200 240 – 420 27 – 47
1,500 300 – 525 33 – 58
1,800 360 – 630 40 – 70
2,000 400 – 700 44 – 78
2,200 440 – 770 49 – 86

Different Types of FATs

There are two main types of fats, these are saturated and unsaturated fats. We have discussed below:

01. Saturated FAT:- It comes mostly from animal foods, like beef, eggs, and butter, and some plant foods, like coconut. According to the American Heart Association, saturated fates only make up to 5-6% total fat consumption. For example, if someone consume 2,000 calories a day, that would equate to 13g of saturated fat.

02. Unsaturated FAT:- This types of fat basically found in plant products, like olive oil and avocados. We should include unsaturated fats in our diet because they can decreased bad cholesterol, contain antioxidants, like Vitamin E, and essential omega-three and omega-six fatty acids. In general, unsaturated fats are considered healthy.

Is FAT Good For Health?

Fat plays an important role in our daily life. Fats is our body’s source of energy. However, there are two types of fats, good fat and bad fat. Basically , oils are considered as ‘good fats’, while fats that are solid in room tempereature, like butter are in the ‘bad fats’category. Also, fat helps our body to absorbed vitamin A, vitamin D and vitamin E.

What are the Benefits of Eating FATs?

There are lots of benefits of eating fats such as improving blood cholesterol, lowering the risk of developing heart disease, helping with blood sugar control and reducing inflammation.

List of High-FAT Foods

Type of Fat  Grams in a 2000 Calorie Diet  Foods with High Percentage (%) 
Monounsaturated  44-78 Avocados, olives, almonds, peanuts, sesame seeds
Polyunsaturated  33-44 Chia seeds, flax seeds, tuna, salmon
Saturated  < 22 Butter, ghee, chicken or turkey skin, high fat meats
Trans  < 1 Hydrogenated oils, fast foods

How Many Grams of Fat Per Day to Lose Weight?

How Many Grams of Fat Per Day to Lose Weight? – According to the Dietary Guidelines for Americans, fat should comprise 20-35% of our total daily calorie intake. People who want to lose body fat should consumed 0.5-1/kg of fat per day to avoid essential fatty acid deficiency.

Trans FAT: Is it Good or Bad?

Trans fats are one kind of unsaturated fats that are artificially turned into saturated fats. We should avoid trans fat because it increases heart disease, and reduces bad cholesterol which increases the risk of stroke. Also, they increases the risk of developing type 2 diabetes.


I hope you got the answer of ‘How Many Grams of Fat Per Day to Lose Weight?’. Therefore, consuming the right amount of fat helps prevent weight gain and improve overall health.

Frequently Asked Questions:-

01. Is 100 Grams of FAT a Day Enough?

=> According to research, we should consume 2,000 calories a day that equates to  about 80 g of fat per day.

02. How Do I Calculate How Much FAT I Need Daily?

=> To determine the amount of calories and fat you need a day, you should consult with a healthcare provider or you can use body fat calculator.

03. How Much FAT Should I Eat on a 1200 Calorie Diet?
=> When  a person are on a 1200 calorie diet, they should consume between 27 to 47 grams of fat a day.
04. How Much FAT is Safe Per Day?
=> According to the Dietary Guidelines for Americans, fat should comprise 20-35% of our total daily calorie intake.
05. How Many Grams of Fat Per Day to Lose Weight?
=> Generally 20-35% of daily calorie intake from fat is recommended for a healthy diet. For a 2000 calorie diet, this is 44-78 g of fat and for a 1500 calorie diet, 33-58 g of fat per day.

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