Recommended Daily Allowance For Fat Intake

The recommended daily allowance for fat intake is provided as a dietary reference intake called the AMDR, or acceptable macronutrient distribution range. The AMDR represents the percentage of your calories that should come from fat. Consuming fat within this calorie range will help you meet your calorie needs, while reducing your risk of chronic diseases.

Total Fat

Total fat intake should comprise 25 to 35 percent of your calorie intake. Because each gram of fat contains 9 calories, this is equivalent to about 56 g to 78 g of fat per day. While it is important to monitor total fat intake, it is also important to pay attention to the types of fat you eat. Each type of fat has its own recommendation.

Saturated Fat

Saturated fat is found in red meat, full-fat dairy products and packaged foods. Saturated fat contributes to high cholesterol, which is a leading risk factor for atherosclerosis, the thickening and hardening of the arteries. If left untreated, atherosclerosis can lead to coronary heart disease. The AMDR for saturated fat for healthy adults is less than 10 percent of calories. This translates to less than 22 g of saturated fat per day for those on a 2,000 calorie diet. Because saturated fat contributes to heart disease, patients with heart disease or those with risk factors for heart disease have a lower saturated fat AMDR -- less than 7 percent of calories. This reduces fat intake to less than 16 g of fat per day for a 2,000-calorie diet.

Trans Fat

The biggest contributors of trans fat are processed foods, mass-produced baked goods and some margarine. Most trans fats are synthetic, which means they are man-made. Trans fats are produced by adding hydrogen atoms to vegetable oil, a process referred to as hydrogenation. This process makes these fats the hardest to digest. Trans fats not only raise LDL cholesterol, but they also decrease HDL cholesterol, which is the good type of cholesterol that protects your arteries. The recommendation for trans fat intake is less than 1 percent of calories. This is less than 2 g of trans fat per day. Although the recommendation allows for a small amount of trans fat, it is best to avoid it altogether.

Unsaturated Fats

Your remaining fat, which is approximately 14 percent of calories or around 31 g, should come from polyunsaturated and monounsaturated fats, which are found in nuts, seeds, fish and vegetable oils. These types of fats actually improve your cholesterol levels and protect against heart disease. Monounsaturated fats may also help control blood sugar and insulin levels, which is particularly important for those with type 2 diabetes.