Fat Guide
How much fat should you eat per day?
The Acceptable Macronutrient Distribution Range for fat is 20-35% of total calories for adults — here's what that looks like in real grams.
| Daily calories | 20% (lower bound) | 27.5% (typical) | 35% (upper bound) |
|---|---|---|---|
| 1,800 | 40 g | 55 g | 70 g |
| 2,200 | 49 g | 67 g | 86 g |
| 2,600 | 58 g | 79 g | 101 g |
| 3,000 | 67 g | 92 g | 117 g |
This range comes from the Dietary Reference Intakes' Acceptable Macronutrient Distribution Range (AMDR) for fat.[1] Below 20%, it becomes difficult to get enough essential fatty acids and to properly absorb vitamins A, D, E, and K, which require dietary fat. Consistently well above 35% usually means protein or carbohydrate intake is being squeezed out.
Enter your own calorie target for an exact gram range, or use the full macro calculator for a complete breakdown.
Keep reading: What fat actually does · Risks of very low-fat diets · Healthy high-fat foods