How Much Fat On A 1600 Calorie Diet?

Dietary fat serves a variety of important physiological functions. It is required for the absorption of the fat-soluble vitamins, A, D, E and K. In addition, it serves as a concentrated form of energy, providing over twice as many calories as either of the other macronutrients, carbohydrates and protein. In addition to its role in metabolism and cell function, fat also provides flavor to food. The USDA recommends that you derive between 20 and 35 percent of your calories from fat, which on a 1600-calorie diet is between 35 and 60 g.

Types of Fat

Three main types of fat exist: trans fat, saturated fat and unsaturated fat. They are classified based on the type of fatty acids they contain. Saturated fat is present in animal fats such as butter and meat fats. It also exists in coconut and palm kernel oils. Trans fats are man-made fats that occur in partially-hydrogenated vegetable shortenings and in margarine. Two type unsaturated fats are monounsaturated fats, which occur in a wide variety of foods, and polyunsaturated fats, which occur in vegetable oils, among other sources.

Low End USDA Recommendations

Having 20 percent of your total calories from fat is at the lower end of the USDA's AMDR, or Acceptable Macronutrient Distribution Range. This level is based on concerns related to high levels of triglycerides and low levels of HDL, or "good," cholesterol seen with very low fat diets. Twenty percent of calories on a 1600-calorie diet corresponds to 35 g. This amount of fat is present in roughly 3 tbsp. of olive oil. To achieve such a low level of dietary fat, you may have to avoid overt fats such as oils, butters, nuts and avocados.

High End USDA Recommendations

Having 35 percent of your total calories from fat, equivalent to 60 g on a 1600-calorie diet, is the upper limit of what the USDA recommends. This upper level is based on decreasing your risk of chronic diseases, although the USDA notes that no defined intake level exists at which potential adverse side effects of excessive fat exist. This more generous amount of fat allows for the sparing use of oils and other high-fat foods. It is important to note that virtually all food contains some amount of fat, and added fats may exceed this dietary limit.

Recommendations

When choosing among different fats, the USDA recommends emphasizing essential fats such as polyunsaturated fatty acids, over trans fats and saturated fats, which are not required in the diet and may be harmful. Omega-6 is a polyunsaturated fat required for normal skin function. Sources include nuts, seeds and vegetable oils. Omega-3 fats, important for neurological development and growth, are found in fish, walnuts and eggs. Leafy green vegetables are another good source.