There are 9 calories in 1 gram of fat. In contrast, 1 gram of protein 1 one gram of carbohydrate each have only 4 calories.
Adults should not get more than 30 percent of their daily calories from fat. For someone following an 1,800-calorie diet, this is equivalent to no more than 540 calories from fat, or a maximum of 60 grams of fat per day.
Saturated fats and trans fats contribute to increased cholesterol levels, increasing the risk of cardiovascular disease. Adults and children should limit their intake of these fats and focus on choosing foods with monounsaturated or polyunsaturated fats. These healthier fats are found in nuts, seeds and olive oil.