How Much Fat Per Day To Lose Weight?

Written by:

Obi Obadike

Obi Obadike

Celebrity Fitness & Nutrition Expert, CFT, SFN, M.S. Founder & CEO – Ethical Inc.
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How much fat per day to lose weight?  Have you ever heard the saying that eating fat won’t make you fat? Healthy fats are good for you when it comes to weight loss or weight maintenance. The function and benefit of fat is the following:

  • Fat is a great energy source as it provides 9 calories per gram. And protein and carbs provide 4 calories per gram.
  • Having enough fat intake helps with improving brain health.
  • Vitamin A, D, E and K to be properly absorbed must be consumed with dietary fat.

How much fat per day to lose weight?  Photo credit: iStock-LanaSweet

Having fat inside the body helps to keep you warm, helps to insulate your organs and provides energy that you can use in case of a calorie deficiency. The amount of fat that you need to consume for weight loss or weight maintenance depends on your calorie requirements.

On a low fat diet, you would consume 30% or less of its calories from fat.

On a 1500 calorie-a-day diet you would need about 50 grams of fat per day.

On a 2000 calorie a day diet you would need to consume about 67 grams of fat per day.

On a 2500 calorie a day diet you would need to consume about 83 grams of fat per day.

On a moderate Mediterranean diet you would consume about 35% to 40% of your calories from fat.  This type of diet includes fish, meat, eggs, dairy, extra virgin oil, fruits, vegetables, legumes and whole grains. And on this diet, most of the fat would come from monounsaturated fat from olive oil.

Here are examples of some suggested daily fat ranges for a Mediterranean diet based on different calorie goals.

1,500 calories- 58 to 67 grams of fat per day.

2,000 calories- 78 to 89 grams of fat per day.

2,500 calories- 97 to 111 grams of fat per day.

Here are some healthy fats and these monounsaturated fats are:

  • Olive oil
  • Olives
  • Macadamia nuts
  • Almonds
  • Pecans
  • Peanuts
  • Avocados
  • Pistachios

Here are some polyunsaturated fats and these are foods that are rich in Omega 3’s.

  • Salmon
  • Sardines
  • Herring
  • Mackerel
  • Anchovies
  • Walnuts
  • Flaxseeds
  • Chia Seeds

Trans fats are the fats you want to avoid because it can cause a lot of health problems if you consume too much of it.  Artificial trans fats can cause cholesterol issues, impaired artery function issues, insulin resistance and inflammation issues. It is important to keep your trans fats at a minimum.

Research studies have linked the intake of trans fats to higher risk of cardiovascular disease.

The American Heart Association recommends that 5 to 6% of your fat should come from saturated fat. On a 2000 calorie a day diet that comes out to 13 grams of saturated fat per day.

“The amount of fat that you need to consume for weight loss or weight maintenance depends on your calorie requirements.” Celebrity Fitness & Nutrition Expert Obi Obadike

The Bottom Line is eating healthy fat can go a long way in reducing the risk of many different types of chronic diseases. Your body and brain need fat to function properly. And it is a reliable energy macronutrient that your body needs for basic physical activity functioning.

If you have any interest in trying any of our Ethical Supplement  products to help you heighten your immune system or assist you with your fitness, weight loss or health goals. You can get a discount below at this link. ?utm_source=blog 


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