While total caloric intake depends on the height, weight and activity level of an individual, the American Heart Association recommends that less than 30 percent of calories come from fat. With 9 calories per fat gram, someone who eats 2,000 calories a day should eat no more than 65 grams of fat per day. Fat should be divided among the three types with an emphasis on healthy monounsaturated fats.Continue Reading
Mayo Clinic suggests consulting the nutrition label on foods to monitor total fat intake. According to NHS Choices, certain types of fat are essential for absorbing nutrients and gaining energy. Healthy fats, found in salmon, olive oil, avocados and nuts, have been demonstrated to lower blood cholesterol. Men should generally eat more fat than women.
NHS Choices recommends avoiding or reducing trans fats and saturated fats, found in fatty cuts of meat and dairy products. Both have been demonstrated to raise cholesterol over time and increase the risk of heart disease. While many food manufacturers have eliminated trans fats, people still need to monitor their intake to make sure they do not exceed the recommended maximum. NHS Choices recommends that people eat no more than 5 grams of trans fats per day.Learn more about Nutritional Amounts & Limits