Fat is one of the most important micronutrients you consume because of its effect on your weight. Eating too much causes your body to retain it and if you don't burn it off, it will accumulate, causing you to gain weight. There are general guidelines for how much fat you should eat each day and it is up to you to effectively distribute those fat grams across the meals you eat.
Fat Intake Recommendations
If you eat an average of 2,000 calories each day, you should not eat more than 44 to 78 grams of total fat each day. Depending on your age and activity level, your caloric intake may be more or less than 2,000 calories each day. If so, you should consult your physician to determine your target range for fat intake.
Fat Grams Per Meal
There is no specific formula for determining how many fat grams should be eaten per meal. It is generally recommended to consume fat in moderation and within the recommended range. Of a 44 to 78 gram limit, 10 grams of fat is generally not excessive for a meal. However, what is important is managing the types of fat that you are consuming.
The Dietary Guidelines for Americans recommends limiting your saturated fat intake to less than 10 percent of your total calories, or 22 grams for a 2,000 calorie diet. Saturated fat, the type of fat that raises blood cholesterol, comes from fatty meats, high-fat dairy and processed foods. If you eat a meal that contains 10 grams of saturated fat, that accounts for 45 to 63 percent of the recommended intake of saturated fat for a 2,000 calorie diet.
Eating a meal with 10 grams of trans fat is a very unhealthy choice. A diet high in trans fat is associated with a higher risk of heart disease, and the American Heart Association recommends you limit your intake to less than 2 grams a day. Trans fats are found mostly in processed foods, like baked goods and margarine.