Instant overview
Your daily fat intake should generally make up 20-35% of your total calories — for a standard 2,000-calorie diet, that's 44-78g of fat per day.1,3 - Prioritise unsaturated fats (olive oil, avocados, nuts, oily fish) and limit saturated fat to no more than 10% of calories. Avoid trans fats as much as possible.
- Fat is essential for absorbing vitamins A, D, E and K, supporting brain health, producing hormones and providing a concentrated energy source at nine calories per gram.
- Even "healthy" fats are calorie-dense, so portion control matters — eating too much of any fat can lead to a calorie surplus and unwanted weight gain.
Most people should aim for fat per day to make up 20-35% of total calories — roughly 44-78g on a 2,000-calorie diet. Prioritise unsaturated fats from sources like olive oil, avocados, nuts and oily fish, keep saturated fat below 10% of calories, and avoid trans fats. Fat is essential for hormone health, brain function and vitamin absorption, but portion control matters since it provides nine calories per gram.
Daily fat intake: at a glance
| Type of fat | % of daily calories | Grams (2,000kcal diet) | Best sources |
|---|---|---|---|
| Total fat | 20-35% | 44-78g | Combination of sources below |
| Monounsaturated | 15-20% | 33-44g | Avocados, olives, almonds, peanuts, sesame seeds |
| Polyunsaturated | 5-10% | 11-22g | Chia seeds, flax seeds, walnuts, tuna, salmon |
| Saturated | <10% | <22g | Butter, fatty meats, cheese, coconut oil — limit these |
| Trans | <1% | <1g | Fried fast foods, some packaged baked goods — avoid except for the occasional treat |
Jump to:
What is fat?
Fat is one of the three macronutrients, alongside carbohydrates and protein, that are essential to human health.
It plays many protective roles in the body and acts as a concentrated source of energy that helps us absorb specific fat-soluble vitamins like A, D, E and K.
While essential, fat is energy-dense, providing nine calories per gram compared to the four calories per gram found in carbohydrates and protein.
What are the benefits of eating fats?
Fats are a crucial part of the diet, not just for the heart health reasons associated with unsaturated fats, but also for energy and healthy cell function.
When we eat a meal containing fat, the digestive system takes longer to process the food, which can help us feel fuller and more satisfied for longer.
Beyond satiety, fat improves the palatability and texture of food, making healthy eating more enjoyable.
Fats are important for your brain health
Fats, particularly polyunsaturated fatty acids like DHA, are critical for brain development and growth.
This makes them especially vital during pregnancy and infancy when the brain is developing rapidly, though they remain important for cognitive function throughout adulthood.
An excellent source of energy
When the body doesn't have immediate access to carbohydrates, it can shift to burning fat for energy, a process that often occurs during steady-state cardio workouts.
Research suggests that individuals who exercise regularly can often manage a slightly higher fat intake without gaining weight compared to those with sedentary lifestyles.1
Supporting the body's inflammatory response
Diets rich in omega-3 fatty acids may help support the body's natural inflammatory response.
While research is ongoing, choosing healthy unsaturated fats over processed trans fats is a common recommendation for long-term wellbeing.
What are the different types of fats?
There are two major categories of fats based on their chemical structure: saturated and unsaturated fats.
Saturated fats are typically solid at room temperature (like butter or lard) and are mostly found in animal products and some tropical oils. These are the fats you should try to limit in your diet.
Unsaturated fats are usually liquid at room temperature (like olive oil) and are primarily found in plants and oily fish. These are the fats you should prioritise.
Good fats: unsaturated
Monounsaturated fats: These are found in olive oil, avocados and most nuts. They support skin health and help maintain healthy cholesterol levels.
Polyunsaturated fats: These include essential omega-3 and omega-6 fatty acids, which the body cannot make itself. They are vital for brain health and cell growth.
Fats to limit: saturated and trans fats
Saturated fat: Our bodies can produce the saturated fat they need for structure, so we don't necessarily need to seek them out in our diets. The NHS suggests limiting these to prevent negative impacts on heart health.2
Trans fat: Most trans fats are chemically engineered during food processing to increase shelf life. Health organisations, including the WHO, recommend avoiding these as much as possible.3
How many grams of fat should you be consuming?
Your daily fat intake should generally make up 20% to 35% of your total daily calories.1,3
For someone following a standard 2,000-calorie diet, the breakdown looks like this:
Total fat: 44-78g per day. Monounsaturated fat: 15-20% of calories (33-44g). Polyunsaturated fat: 5-10% of calories (11-22g). Saturated fat: No more than 10% of calories (max 22g). Trans fat: Less than 1% of calories (ideally 0-1g).
Healthy high-fat foods
Incorporating fats into your diet is easy when you focus on whole-food sources. Here is a guide to help you choose the best options:
| Type of fat | % of daily calories | Grams (2,000kcal diet) | Best food sources |
|---|---|---|---|
| Monounsaturated | 15-20% | 33-44g | Avocados, olives, almonds, peanuts, sesame seeds |
| Polyunsaturated | 5-10% | 11-22g | Chia seeds, flax seeds, walnuts, tuna, salmon |
| Saturated | <10% | <22g | Butter, fatty meats, cheese, coconut oil |
| Trans | <1% | <1g | Fried fast foods, some packaged baked goods |
Best supplements for healthy fats
Sometimes it's difficult to get enough essential fatty acids through diet alone, especially if you don't eat fish or specific seeds regularly. These supplements can help bridge the gap:
Essential Omega-3: A convenient way to get essential EPA and DHA, which support heart and brain health.
Omega-3-6-9 Gummies: A delicious alternative to softgels made from flaxseed oil and suitable for plant-based diets.
CLA Capsules: Conjugated linoleic acid is a popular training supplement. These capsules contain 1,000mg of omega-6 fatty acids per serving.
100% Flax Seed Powder: A fantastic vegan source of alpha-linolenic acid (ALA) and fibre that can be added to shakes or oats.
Vegan Omega-3 Plus: Sourced from algae, this provides the benefits of EPA and DHA without the need for fish oil.
Omega-3-6-9 Softgels: Provides a complete profile of unsaturated fats from fish and plant oils.
Frequently asked questions
Is there a maximum safe limit for fat?
While higher-fat diets like keto exist, most health professionals suggest a cap of 35% of daily calories to ensure you have enough room for protein, fibre, carbs, and essential micronutrients.
What is a healthy amount of fat per 100g of food?
To follow general low-fat guidelines, look for foods with 3g of fat or less per 100g. For a "healthy high-fat" choice, focus on the type of fat rather than just the number.
How much fat should I eat for weight loss?
Fat intake for weight loss still usually falls between 20% and 30% of total calories. Using a macro calculator can help you find the specific grams based on your calorie deficit.
Can I eat too much healthy fat?
Yes. Because fat is calorie-dense at nine calories per gram, eating excessive amounts of even "good" fats like avocado or nuts can lead to a calorie surplus, which may result in unwanted weight gain.
What are the symptoms of not eating enough fat?
A diet too low in fat may lead to dry skin, hormonal imbalances, and difficulty absorbing vitamins A, D, E and K.
Take home message
Fats play a wide range of essential roles in our body and provide various benefits to our health. While fat is not the enemy, it's important to choose the healthiest types — prioritising unsaturated sources — and incorporate a variety of foods into your diet to make the most of this vital nutrient.
- Aragon, A. A., Schoenfeld, B. J., Wildman, R., Kleiner, S., VanDusseldorp, T., Taylor, L., … Antonio, J. (2017). International society of sports nutrition position stand: diets and body composition. Journal of the International Society of Sports Nutrition, 14(1). https://doi.org/10.1186/s12970-017-0174-y
- World Health Organization. (2023). Total fat intake for the prevention of unhealthy weight gain in adults and children: WHO guideline. https://www.ncbi.nlm.nih.gov/books/NBK594749/
- NHS. (n.d.). Facts about fat. Retrieved October 20, 2024, from https://www.nhs.uk/live-well/eat-well/food-types/different-fats-nutrition/
