Grams Of Fat Recommended Per Day

There are several different types of fats in the average diet. All fats are made up of a molecule known as a triglyceride, containing one glycerol and three fatty acids. Carbon and hydrogen make up the triglyceride, and their formation determines their type. Total fat intake should be limited to 20 to 35 percent of calories per day, according to the Mayo Clinic. There are also dietary recommendations for each type of fat that you should follow to maintain good health.

Saturated Fats

A saturated fat contains a hydrogen on each carbon molecule of the fatty acids, and it is said to be "saturated" with hydrogen. Saturated fats are solid at room temperature and therefore take a high temperature to melt. These fats are the contributors to high cholesterol and cardiovascular disease. You should limit your saturated fat intake to 7 g per day, says the American Heart Association.

Trans Fats

You may know trans fats as partially hydrogenated oils. Man-made, these fats start out as unsaturated fat but are chemically altered to become saturated. Trans fats are usually added to foods to increase flavor. Trans fats can raise bad blood cholesterol including LDL and lower good cholesterol, also known as HDL. Trans fats should be limited to 1 percent or less of your caloric intake per day.

Unsaturated Fats

Unsaturated fats differ from saturated fats in that their fatty acid molecules are not saturated with hydrogen. Unsaturated fats contain at least one point of unsaturation on their fatty acids. When only one point of unsaturation is found, a fat is termed monounsaturated. When two or more points of unsaturation exist, the fat is polyunsaturated. A diet in which your total fat intake is high in unsaturated fats can lower your risk for developing cardiovascular disease. Polyunsaturated fats should contribute to 10 percent of your total calories and monounsaturated fats should stay below 20 percent of your total calories.

Considerations

Dietary fat intake recommendations may differ based on your personal medical history. Ask your doctor what your dietary fat intake should be. To determine grams of fat from percentages, start with the total number of calories you will consume each day. Then, multiply the recommended percentage, in its decimal form, by your total calories. For example, a person eating a 2,000-calorie diet wants to estimate her monounsaturated fat intake of 20 percent of her calories; 2,000 calories multiplied by .020 percentage of fat = 40 calories.