Get 20% – 35% of your everyday calories from fat.

The suggested quantity of fat each day is 20% – 35% of your calories.

Example:

If you consume 1800 calories a day, 360-630 calories need to originate from fat.

Here’s the math

1800 calories x 20% (0.20) = 360 calories

1800 calories x 35% (0.35) = 630 calories

There are 9 calories in one gram of fat. The above suggestion is equal to 40-70 grams of fat. 360 calories ÷ 9 calories per gram of fat = 40 grams of fat

630 calories ÷ 9 calories each gram of fat = 70 grams of fat

Fat suggestions based on various calorie levels:

If you eat 1200 calories a day, 240-420 calories (27-46 grams) of fat are recommended.

If you consume 1400 calories a day, 280-490 calories (31-54 grams) of fat are recommended.

If you eat 1600 calories a day, 320-560 calories (36-62 grams) of fat are recommended.

If you eat 1800 calories a day, 360-630 calories (40-70 grams) of fat are recommended.

If you eat 2000 calories a day, 400-700 calories (44-77 grams) of fat are recommended.