HomeWeight LossDiet TipsHow Many Grams of Fat Per Day to Lose Weight? Quick Guide! 

How Many Grams of Fat Per Day to Lose Weight? Quick Guide! 

When discussing ‘how many grams of fat per day to lose weight?‘ precision is vital. This guide provides clarity on the matter, blending scientific insight with practical advice. Whether you’re a food lover or a fitness enthusiast, we’ve got the answers you seek for sustainable weight loss.”

Fat and Calories

We consume fat and calories daily through our food. Fat is an important part of our diet and helps our bodies in many ways. Calories tell us how much energy food gives us.

Role of Fat in Our Diet

Fat serves purposes beyond providing energy. It helps our body use some vitamins, keeps us warm, and keeps us healthy. But, not all fats are good. Some fats can be bad for our heart, while other fats are good for our health.

Caloric Density of Fat

Fat has more calories than other parts of food. Fat has 9 calories in each gram, while sugar and protein have only 4. This is why eating too much fatty food can make us gain weight quickly.

Caloric Deficit for Weight Loss

To lose weight, we should eat fewer calories than we use. A good way is to eat 500 to 1000 fewer calories each day. This can help us lose about 1-2 pounds every week. Remember: Eating healthy food and not eating too much fat is good for our health and weight.

How Many Grams of Fat Per Day to Lose Weight?

Fat is a crucial nutrient that our body needs, but the key lies in its moderation and the type consumed. Let’s delve into how to strike the right balance for optimal weight management.

People’s fat needs differ. But, the common advice given by the Dietary Guidelines for Americans says we should get about 20-35% of our daily calories from fats. If you’re looking to lose weight, a good starting point is to eat about 0.5-1g of fat for each kilogram of your weight every day. So, if you’re around 150lbs (or 68kg), you’d be aiming for about 34-68g of fat each day.

Simple Math for Fat Intake

If you’re looking to figure out the right amount of daily fat intake for weight loss, here’s a straightforward guide:

  • Start by understanding the calories your body requires daily. This is influenced by factors like age, gender, body size, and how active you are. Websites like Healthline offer tools that can help with this.
  • Ideally, 20-35% of your daily calorie intake should come from fats. So, take your total calorie count and find out what 20-35% of it is.
  • One gram of fat gives you 9 calories. To find out the grams of fat you should eat, simply divide your fat-calories by 9.

Here’s a quick example to illustrate that can calculate:

Let’s say your daily calorie need is 2000, and you decide that 25% of those calories should be fats.

First, calculate: 2000 x 0.25 = 500 calories from fats.

Then, convert: 500 ÷ 9 = about 56 grams of fat daily.

How to Manage Your Fat Intake?

Managing fat in your diet is crucial for overall health and achieving specific fitness goals. Here’s how you can be on top of it:

Personal Factors

Individual fat needs vary based on several factors. Things like how old you are, whether you’re a guy or a gal, how big you are, and how much you move around play a role. A general rule says 20-35% of our daily food energy (calories) should come from fats. And if you’re trying to lose weight, a good rule of thumb is to eat about 0.5-1g of fat for every kilogram you weigh. This makes sure you still get the good fats your body needs.

Dietary Approaches

To monitor your fat intake, consider these simple tips: 

  • Go for dairy products that say ‘low-fat’ or ‘light’ on the label. Plant-based milks like almond or soy are also good choices.
  • Instead of frying, cook your food in ways that don’t use much fat. Think grilling, baking, or using the microwave.
  • When you cook with oil, don’t pour it straight from the bottle. Use a teaspoon to help you use just a bit, or try a spray oil which can coat your pan without using a lot.
  • If you’re cooking meat, cut off the fatty bits you can see. If it’s chicken, take the skin off.
  • Choose meat that isn’t too fatty. Think about turkey breast or meats that say ‘lean’ on the label.
  • Add more vegetables and beans to things like soups or curries. It makes them filling without adding much fat.
  • For spreading on your toast or sandwiches, choose spreads that are lower in fat. Look for ones made from good oils, like olive oil.

How to Choose Healthy Fats?

Choosing the right fats can significantly impact your health. Here’s a science-backed guide to help you make informed choices:

Good Fats vs. Bad Fats

Not all fats are created equal. There are fats that are good for us and others that aren’t. Good fats like monounsaturated and polyunsaturated fats can help keep our hearts healthy. On the other hand, bad fats like saturated and trans fats might harm our hearts over time.

Fats to Avoid

T rans fats top the list of fats to avoid. They start off as unsaturated fats but get changed in a lab to act more like saturated fats. They can boost the bad stuff in our blood (like bad cholesterol) and lower the good stuff. This combo makes our chances of having heart problems or even a stroke go up. Plus, they might make it easier for us to get type 2 diabetes. You’ll often find trans fats hiding in things like fried snacks, frozen pizzas, store-bought baked goods, and some fake creamers for your coffee. It’s smart to read food labels and avoid these.

Fats to Limit

Saturated fats are tricky. We should be careful with how much we eat. These fats come from animals a lot, like in meats or dairy products. But they can also be in some tropical oils like coconut oil or palm oil. Here’s the deal with saturated fats: they can raise the levels of the bad stuff in our blood, which might make heart problems more likely down the road. So, while you don’t have to completely skip them, it’s a good idea to limit them.

Healthy Fat Recipes to Try

Breakfast: Pumpkin Spice Chia Pudding

Start your day with a sweet and spicy delight that’s packed with omega-3 fatty acids from chia seeds.


  • 1/2 cup Argentine Yerba Mate, brewed
  • 1/4 cup + 1 tablespoon chia seeds
  • Spices: 1/2 tsp cinnamon, 1/4 tsp each of nutmeg, cloves, and cardamom
  • 1/2 cup milk of choice (almond or coconut recommended)
  • 1/2 tsp honey
  • 1/4 tsp vanilla extract

How to Make:

  • Take all your ingredients and toss them in a blender.
  • Give them 10 minutes to mingle and soak.
  • Whizz it all up until smooth.
  • Pour in a jar and chill in the fridge.
  • Go wild with toppings! Maybe some spicy roasted pepitas, almond butter, or your favorite fruit.

Lunch: Cranberry Walnut Salad

A crunchy, sweet, and tangy bowl of goodness that screams “healthy” with every bite.


  • 2 tbsp olive oil
  • 1 tbsp cider vinegar
  • 1/2 tsp agave or honey
  • Greens: 1 pack mesclun and 1 big head of frisee, torn
  • 2 tbsp each of unsweetened dried cranberries and raw walnuts
  • 1 apple, thinly sliced

How to Make:

  • In a mixing bowl, whisk your oil, vinegar, and sweetener together.
  • Dump in the greens and toss till they’re all shiny.
  • Sprinkle cranberries, walnuts, and apple slices on top. Add a pinch of salt and pepper if you fancy.

Dinner: Broiled Salmon with Spinach

A heart-healthy dish full of omega-3s from salmon and iron from spinach.


  • 4 oz fresh wild salmon
  • 1 1/2 tbsp Dijon mustard
  • 2 tbsp soy sauce (low sodium) or Bragg Liquid Aminos
  • 1 cup spinach, steamed
  • Salt and freshly ground black pepper

How to Make:

  • Crank up your broiler. Slather your salmon with mustard and splash on some soy sauce.
  • Pop it in a baking dish (give it a good spray with cooking spray first) and broil for about 8-10 minutes.
  • While your salmon’s doing its thing, steam the spinach.
  • Lay the spinach on the salmon, season, and dig in!

Does the type of fat matter? 

Yes, monounsaturated and polyunsaturated fats are beneficial, while saturated and trans fats can harm health.

How does fat intake relate to other macronutrients?

Carbohydrates and proteins provide 4 calories per gram, while fat provides 9 calories per gram.

Is 50g of fat too much for weight loss?

Depends on individual factors, but for a 150lbs person, 34-68g of fat is suggested daily.

How many grams can you lose in a day?

Typically, a safe rate is 0.45-0.9kg per week.

Is it possible to lose 500 grams a day?

It’s possible but not recommended. Aiming for 0.45-0.9kg per week is safer.

How to lose 5kg of fat in a month?

Create a 500-1000 calorie daily deficit through diet and exercise, focusing on healthy fats.

How to lose 800 grams a day?

Achieving this requires a 4000-8000 calorie daily deficit, which isn’t sustainable or recommended.

How many grams of fat per 100g is healthy?

Limit fat to 28% of daily calories (around 90g/day). Keep saturated fats under 8% and avoid trans fats.

How long to lose 8 kg of fat?

With a safe loss rate of 0.45-0.9kg per week, it can take 9-18 weeks.


In conclusion, knowing “how many grams of fat per day to lose weight” is key for good health. It’s important to know good fats from bad ones and how they work with other nutrients. We hope this blog helps. Share your stories on fat and health. If this was useful, check out more from Bodyfitnt. We’re here to help you on your health path. Join and learn with the Bodyfitnt family.

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