Losing weight is a result of achieving a state in which you burn more calories than you consume through food. A caloric deficit of 3,500 calories will result in a 1 lb. loss in body fat. As long as you reach this caloric deficit, you will lose weight -- regardless of which nutrients you cut from your diet. When dieting, a certain percentage of your total calories still need to come from fat to help promote nutrient balance and to protect your vital organs.
Calculating Energy Needs
To determine how much fat you need when on a diet, you first need to determine your daily energy needs. You can do this through a series of calculations, or use an online calorie calculator. The average adult needs about 2,000 calories a day. The maximum number of calories you should restrict from your diet each day is about 500. If you cut 500 calories from your diet each day, you will lose about 1 lb. each week.
Calculating Fat Calories
Fat should represent about 25 to 35 percent of your daily calories, regardless of how many calories you take in each day. Therefore, if you have a daily requirement of 2,000 calories, and you are on a 1,500-calorie diet, you would need about 375 to 525 calories each day from fat. Fat is a key component in energy metabolism during exercise, so if you do a lot of physical activity each day you can lean toward the higher end of this scale.
Calculating Fat Grams
When designing a diet plan, it is sometimes helpful to know how many fat grams you need. Fat contains 9 calories per 1 g, so if you require 375 to 525 calories each day from fat, you'll need about 42 to 58 g of this nutrient. A 3-oz. serving of T-bone steak contains about 18 g of fat; a large egg contains 5 g; a 3-oz. serving of salmon contains 9 g; and 1 tbsp. of butter contains 11 g.
Healthy Fat Sources
Most of your fat intake should be from unsaturated fats, which can help lower your blood cholesterol levels and reduce your risk of cardiovascular disease. Fish, seafood and plant products, like nuts and legumes, are high in unsaturated fat. A 3-oz. serving of salmon has nearly 2,000 mg of omega-3 fatty acids, a specific type of fat that has been shown to reduce cardiovascular issues, alleviate arthritic conditions and improve cognitive functioning.
Fats to Avoid
Saturated and trans fats are unhealthy fats that can increase your risk of cardiovascular disease. No more than 7 percent of your total calories should come from saturated fat, while trans fat should account for no more than 1 percent. Red meat and dairy products are typically high in saturated fat, while processed and packaged foods often contain trans fat. Many foods that are high in fat also contain a high dose of cholesterol, which can also cause cardiovascular problems. Limit your cholesterol intake to 300 mg a day, or 200 mg if you have a history of heart disease.
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