Total Fat Grams in 2000 Calorie Diet
When it comes to weight maintenance, cardiovascular health and giving your body the energy it needs, fat and calories are two numbers to track. Daily calorie goals are based on age, gender and activity level, while your total fat intake is based on the number of calories you consume. Track fat consumption require a little more effort because, in addition to total fat, you have separate guidelines for saturated fat, cholesterol and essential fatty acids.
Calorie Requirements
Along with your age and gender, your body size, activity level and general health all play a role in your body's energy requirements. You don't always need to consider every variable, but rather you can use the general guidelines outlined by the U.S. Department of Agriculture's Center for Nutrition Policy and Promotion. Women who are sedentary need 1,800 to 2,000 calories daily, moderately active women need 2,000 to 2,200 calories and those who are active should consume 2,200 to 2,400 calories daily. Sedentary men should aim for 2,200 to 2,600 calories, moderately active men need 2,400 to 2,800 calories and active men should eat 2,800 to 3,000 calories a day. Your caloric needs might be different from these guidelines if you're a competitive athlete, pregnant, breastfeeding or if you have a metabolic disease or other medical conditions.
Total Fats
Even if you're watching your weight, you still need to include fat in your diet. The requirement for total fat is stated as a range, which gives you some leeway to choose the amount that works for your lifestyle. Total fat intake should account for 20 to 35 percent of your daily calories, according to MayoClinic.com. Based on a 2,000 calorie-a-day diet, that works out to 400 to 700 calories, or 44 to 78 grams of total fat daily. The maximum number of total fat grams you should eat ranges from 70 grams for a diet of 1,800 calories daily to 117 grams of fat for 3,000 calories daily.
Saturated Fat
Saturated fats are not an essential part of your diet, but they're found in so many foods that it's hard to avoid them entirely. The American Heart Association recommends limiting your saturated fat to less than 7 percent of your total daily calories. That means 14 grams or less of saturated fat for a daily diet of 1,800 calories and no more than 23 grams if you eat 3,000 calories.
Unsaturated Fats
The bulk of your daily fats should come from unsaturated fats found in nuts, seeds, vegetable oils and fish. These healthy fats lower your risk of cardiovascular disease by fighting inflammation and reducing cholesterol, according to Harvard Medical School. Monounsaturated fats don't have a daily requirement, but polyunsaturated fats do because your body can't make them and they fill essential roles, including lowering cholesterol, preventing irregular heart rhythms and fighting inflammation. You probably know the polyunsaturated fats as omega-3 and omega-6 fatty acids. Women should consume 1.1 grams daily, and men need 1.6 grams of omega-3 fatty acids daily. For omega-6 fatty acids, women need 11 grams, while men should consume 17 grams daily, according to the Linus Pauling Institute.
Total Fat Grams in 2000 Calorie Diet
Source: https://livehealthy.chron.com/recommended-daily-intake-fat-calories-3272.html