How much fat should I eat in a day?

Although the "low-fat everything" era is long behind us, the question of how much fat is too much is still regularly up for debate. But, like pretty much everything related to diet, things aren’t black and white. Read on for what experts say about how much fat you need and which are the best kinds of fat for weight health.

Fat, protein, and carbohydrates are the three macronutrients that make up your diet. And just like your body needs protein and carbohydrates to function well, it needs fat for functions like building cell membranes and nerve tissue, as well as for energy.

"Healthy fats are part of a healthy diet," says Dr. Sue Decotiis, M.D., a triple board-certified physician in internal medicine, antiaging medicine, and obesity medicine, who leads a weight-loss practice in Scarsdale, NY. "Fats play an important role in our health because they're a building block for hormones like estrogen and testosterone, and they also help in absorbing certain key vitamins.” These include vitamins A, D, E, and K.

Although the term "fat" is used as a general term, there are actually three different types of fats.

Saturated fats are found in animal products such as cheese and red meat, as well as some oils like coconut and palm. They’re fine in moderation, but too much can increase LDL cholesterol — the "bad" kind — and are linked to a higher risk of heart disease. Another problem with saturated fat is that it can disrupt how well the body uses insulin to lower blood sugar levels.

That's why it's recommended to keep saturated fat to under 10% of your daily calories, says Andrea Soares, RDN, a registered dietitian specializing in sports nutrition, diabetes, and weight management in Ft. Lauderdale, FL.

Then there are unsaturated fats. "These are the most valuable players of fats," Soares says. "They help maintain a healthy cholesterol balance and support heart health." There are two main types of unsaturated fat: monounsaturated and polyunsaturated. Monounsaturated fats are found in foods like olive oil and almonds. Polyunsaturated fats —aka omega-3 and omega-6 fatty acids — are in foods like salmon and walnuts.

"One of the benefits of these fats is their role in supporting HDL cholesterol, often called the 'cholesterol remover,'" says Soares. "HDL helps transport excess LDL cholesterol to the liver, where it can be processed and removed from the body. Higher levels of HDL are generally associated with a lower risk of heart disease."

The third type, trans fats, are artificially created fats found in some processed foods, fried items, and margarine. They do a double whammy on your health, raising LDL cholesterol while lowering HDL, making them particularly harmful for your heart, which is why the FDA banned them in 2023.

Here are the sources of healthy fats to prioritize, says Soares:

• Nuts and seeds

• Oils

• Avocados

• Fatty Fish

The recommended fat intake depends on your total calorie intake. The 2025 Dietary Guidelines for Americans suggest that 20-35% of your daily calories should come from fat. For a 2,000-calorie diet, that’s about 44 to 78 grams of fat per day. Sticking to this range helps prevent fatty acid deficiencies, recommends Jacqueline Gomes, R.D., a registered dietitian in Warren, NJ. This is a condition when you’re not getting enough omega-3 or omega-6 fatty acids. Symptoms can include joint pain, skin rashes, and brittle hair and nails.

If you’re reducing calories and sticking to the above percentage, you will naturally cut how much fat you eat, but there’s no need to reduce it beyond that. "Healthy fats support satiety," says Gomes. "The key is to focus on whole-food fat sources such as avocados, nuts, and fatty fish rather than processed fats."

Rather not do the math? All WeightWatchers members have access to personalized advice from a registered dietitian to help determine how many grams of fat you should eat in a day (and answer any other nutrition-related questions). You can also check your macro intake, including fat, to see if you’re on track for the day.