How much fat do I need per day?

What fat does in the body

Fat provides 9 kilocalories per gram, making it the most energy-dense class of macronutrient. Beyond supplying energy, dietary fat carries the fat-soluble vitamins A, D, E, and K and delivers essential fatty acids the body cannot synthesize on its own — most notably linoleic acid (omega-6) and alpha-linolenic acid (omega-3). The European Food Safety Authority (EFSA, 2010) classifies a minimum intake of these essential fatty acids as nutritionally indispensable.

The evidence on total intake

In their review for strength athletes, Helms et al. (2014) cite a fat intake of at least 20 to 30 percent of total calories as a guideline. The paper bases that lower limit on studies of endocrine and metabolic markers under very low-fat diets; for one of those reference studies, see Volek et al. (1997).

Fat quality

The DGE recommends capping saturated fatty acids at under 10 percent of total energy and increasing the share of unsaturated fats — particularly monounsaturated fats from canola and olive oil, and polyunsaturated fats from flaxseed oil, walnuts, and fatty sea fish. Through its REPLACE initiative in 2018, the WHO set the broad elimination of industrially produced trans fats from the food supply as a goal for member states.

Putting it into practice

A 70 kg (154 lb) person with a daily requirement of 2,500 kcal lands at around 83 grams of fat per day at a 30 percent fat share. Good sources include avocados, nuts, seeds, olive oil, canola oil, fatty sea fish, and eggs. For strength athletes, Helms et al. (2014) recommend not letting fat intake drop below 0.8 g/kg — even on a strict diet.