The amount of fat you should eat depends on several factors, including your age, sex, activity level, general health and specific health objectives. Dietary recommendations generally occur as a percentage of their total daily calorie intake.
As of the last update in September 2021, the general guidelines of the Health Authorities, such as the World Health Organization (WHO) and the United States Department of Agriculture (USDA), suggest that new caloric fat for Moutemts. However, individual needs may vary.
To determine a more personalized recommendation, you can follow these steps
Calculate your daily calorie needs
Determine its total daily energy expenditure (TDEE) based on factors such as age, sex, weight, height and activity level. This will give an estimate of the amount of calories that your body needs to mount your current weight.
Determine fat intake
Once you have your total daily calorie needs, multiply the number of calories by the recommended percentage range (20% to 35%) to find the fat range of fats that you must consume.
Convert fatty calories into grams
Since the fat provides 9 calories per gram, divides the range of fat calories by 9 to obtain the number of fat grams that you should try to consume daily.
Conclusion
Note that not all fats are the same. It is essential to focus on the consumption of healthy fats such as monounsaturated and polyunsaturated fats found in foods such as avocados, nuts, seeds and olive oil, while limiting saturated and trans and trans and animal products.
For personalized and updated dietary advice, it is always better to consult with a dietitian or nutritionist who can any of its specific needs and health objectives.
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