This Is How Much Fat You Really Need To Eat Every Day

Over the past few decades, fat intake in our diet has been the subject of much debate, with varying opinions on just how much is enough. With some experts suggesting more is better and others claiming we need to approach eating fat with moderation, it's no wonder that many don't know what to think about the topic.

It doesn't help that there is a myriad of diets out there. In terms of fat content, the keto diet looks remarkably different from the standard low-fat diet, which also varies from the Mediterranean diet. So, how do we know which diet is the best, and how many grams of fat do we really need in our daily diet?

The truth is that the answer is not black and white. How much fat your diet needs comes down to your health goals and lifestyle. For example, your fat intake will vary if you are trying to lose weight or if you want to maintain your weight. Additionally, a vegan would need to think twice before embarking on a keto diet.

Find the eating plan that works for you

Low-fat diets aim to keep fat intake to around 30 percent, while the Mediterranean diet gives a little more freedom with a range of 35 to 40 percent of calories from fat. The keto diet bases fat intake on how many carbohydrates you consume, but it can be as much as 75 percent of your caloric intake (via Healthline).

If you are at a complete loss on where to begin, following the daily standard recommendation of making 20 to 35 percent of your total caloric intake fat is a good place to start (via Shape). Monitoring your energy levels, moods, and any weight loss or gain will help you determine if you should increase or decrease that number.

Regardless of how much fat you consume, always keep in mind that you should avoid trans fats when possible and use saturated fats sparingly. Conversely, because of their health benefits, monounsaturated fats (found in nuts, seeds, and avocados) and polyunsaturated fats (found in salmon, chia seeds, and tofu) should make their way into your diet often.