Calorie & Fat Counts

Dietary fat is healthy and serves several nutritional functions. It provides energy, protects and insulates organs, transports and stores fat-soluble vitamins and provides flavor and a feeling of fullness after eating. Your body needs a certain number of fat calories each day to achieve an optimal balance with the other two macronutrients, carbohydrates and protein. A healthy diet also contains a balance between unsaturated and saturated fatty acids.

Total Dietary Fat

According to the Institute of Medicine, adults should consume about 20 percent to 35 percent of their total caloric intake from fat. For example, a moderately active male between the ages of 19 and 30 requires about 2,700 calories a day, according to the USDA, so 540 to 945 of these should come from fat. Fat contains 9 calories per 1 g, so a moderately active adult make between 19 and 30 should consume about 60 g to 105 g of dietary fat each day.

Saturated Fatty Acids

Fatty acids are composed of carbon, hydrogen and oxygen. Saturated fatty acids are those that contain single bonds along the carbon chain, while the remaining bonds are "saturated" with hydrogen. Saturated fatty acids come mostly from animal sources, but tropical cooking oils and processed foods contain saturated fat as well. These fats can increase blood cholesterol levels and raise your risk of cardiovascular disease. While saturated fat should still make up a minimal portion of your diet, the American Heart Association strongly recommends limiting saturated fat intake to 7 percent or less of your total caloric intake. A 2,700-calorie diet should therefore consist of less than 189 calories, or 21 g, of this fat each day.

Monounsaturated Fatty Acids

Unsaturated fatty acids contain one or more double carbon bonds and are not saturated with hydrogen. Monounsaturated fatty acids contain one double carbon bond. These fatty acids are healthy and can reduce blood cholesterol, thereby improving cardiovascular health. Foods high in monounsaturated fatty acids include vegetable oils, almonds and avocados. Monounsaturated fatty acids should account for about one third of your fat intake, or about 10 percent of your total caloric intake. A 2,700-calorie diet should consist of about 270 calories, or 30 g, of monounsaturated fatty acids.

Polyunsaturated Fatty Acids

Polyunsaturated fatty acids are unsaturated fats that contain multiple double carbon bonds. Like monounsaturated fatty acids, these fats are healthy and can improve cardiovascular health. Foods high in polyunsaturated fatty acids include safflower and sunflower oil, soybean oil, corn oil, fish and seafood. Polyunsaturated fatty acids should also account for about one third of your fat intake, or about 10 percent of your total caloric intake.

Cholesterol

Cholesterol contains a similar chemical structure to other fats, but is also bound with protein. From a dietary standpoint, cholesterol and fat have much the same effect on the body. Cholesterol only exists in animal sources, with egg yolks, red meat and dairy products offering the greatest amount of cholesterol. Diets high in cholesterol can increase the risk of cardiovascular disease, and the American Heart Association recommends most adults limit their intake to 300 mg or less each day. Individuals with already-high blood cholesterol should limit their intake to just 200 mg a day.

Trans Fatty Acids

Trans fatty acids are byproducts that occur during the manufacture of shortenings and margarines. These fats become hydrogenated, which gives them a similar structure to saturated fatty acids. Trans fats are dangerous and can greatly increase your risk of cardiovascular disease when consumed in excess. The American heart Association recommends that adults consume less than 1 percent of their total calories from trans fatty acids. A 2,700-calorie diet should include less than 27 calories, or 3 g, of trans fatty acids each day.