How to Calculate How Much Fat to Consume Per Day

Step-by-step Instructions

Here is what you need to do...
Step 1

First off, you will need to know what your daily intake for calories should be. A Recommended Caloric Intake Calculator can be found online through a simple search. By entering your Age, Height (your real height guys!), Gender, and Activity Level (be honest!); you will get an estimate of where your daily caloric intake should be for general health.

Step 2

Now that you have your Caloric intake you can find the percent of those calories that should come from fats. The most recent research states that your diet should contain 10-25% of your total calories coming from fats. You also need to know that 1 gram of fat converts to 9 calories.

Step 3

The next step is a simple calculation. For example, if a person’s caloric intake for the day 2,000 total calories and they want to get 15% of those calories from fats they would take .15 x 2000 = 300 is 15% of 2000 and the amount of calories from fats that person should take in.

Step 4

Now we need to find out how many grams of fat are in 300 calories in order to find out how many grams of fat this person should have daily. We find that by knowing 1g fat = 9 calories, so 300 / 9 = about 34 grams of fat/ day for someone looking to get 15% of their 2000 Daily caloric intake from fat.

Special Attention

Difficulties people often experience or parts that need special attention to do it right.

Fats have a very important role in the body so they are essential to overall health. However, as a whole our societal intake of fats is overly excessive. Fats are used for brain and heart health and just like any other macronutrient fats have sub groups that vary drastically. Try to get your dietary fats from monounsaturated and polyunsaturated fats these can be found in nuts and healthy oils.

Stuff You'll Need

Suggested Further Reading

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Funny or interesting story about this topic...

If you are interested in working on your physique and or performance, knowing about your daily intake needs for fats is essential! Maintain your health without storing extra fat that can hinder performance.

When did you first do this & how did you get started?

During Marathon training I found the importance of balancing my macro nutrients to avoid injuries and staying healthy.

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