It’s always best to check with your healthcare provider about specific recommendations for your individual goals. The right amount of fat for you can depend on your health status, the types of fats you consume, and what you enjoy eating.
The Acceptable Macronutrient Distribution Range (AMDR) for fat is the amount of fat that appears linked to the lowest risk for cardiovascular disease while supporting a nutritionally adequate diet. The AMDR for fat is 20-35% of calories from fat.
On a 2000-calorie diet, that’s 44-78 grams of fat per day. On a 1600-calorie diet, that’s 36-62 grams of fat per day.
The recommendation for saturated fat is to stay under 10% of calories per day. For people with risk factors like high cholesterol or diabetes, the maximum amount is 7% of total calories from saturated fat. That’s no more than 15-22 grams of saturated fat a day on a 2,000-calorie diet. On a 1,600-calorie diet, that’s no more than 12-17 grams.