Credit: © / Fotolia

Credit: © / Fotolia

How many grams of healthy fats should you eat per day?

How many grams of healthy fats should you eat per day? This is an important question today, as the benefits of healthy fats are in the spotlight.

Recently, a UC Davis study found that a diet high in healthy fats may increase lifespan, while improving memory and reducing inflammation.

Some excellent sources of healthy fats are:

• Avocados
• Walnuts
• Nut butters
• Olive oil
• Salmon
• Tuna
• Dark chocolate
• Eggs
• Chia seeds
• Coconut oil

There are many health benefits and functions of fat. It helps with brain function, absorption of important vitamins and nutrients, and hormone regulation to name a few.

How many grams of healthy fats should you eat per day?

Research shows that you should get about 20 to 35 percent of your calories from fats.

This amount is different depending on how many calories each individual consumes per day. Some need less and some need more.

It is important to talk to your health practitioner or physician to find out how many calories you need to maintain a healthy weight and overall health.

A good rule of thumb for measuring how much fat you should eat is to calculate .4 to .5 grams per pound of your body weight goal. For example, if your ideal body weight is 140 pounds, a good starting point is about 70 grams of healthy fats.

Once again, check with your doctor to make sure this amount is okay for you.

Note: None of the information in our website is intended to diagnose, treat, cure or prevent any illness or disease. The content on our website is for educational purposes only. 

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Can eating healthy fats help you live longer?
Good high fat diet may postpone brain aging.
Eat more unsaturated fats and live much longer. 

1. “Fat Grams – How Much Fat Should You Eat Per Day?” Healthline, Healthline Media, 21 Sept. 2016, – section1.

2. “How Much Fat Should I Eat?” Born Fitness, Born Fitness, 27 Oct. 2017,
2. “19 Healthy Fats And High-Fat Foods You Should Be Eating.” SELF, SELF, 19 Oct. 2017,
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