Fat provides 9 calories per gram. The Dietary Guidelines for Americans recommends that 20 percent to 35 percent of your total daily calories should come from fat for adults over the age of Limiting your fat intake to 20 to 35 percent of total calories can reduce your risk for chronic disease, such as heart disease and Type 2 diabetes.
Using an intake of 30 percent of calories from fat, women who consume 1, calories need 53 grams of fat daily. At 2, calories, daily fat goes up to 80 grams. If you consume fewer calories, such as 1, or 1, calories daily, your daily fat needs are 40 and 50 grams, respectively.
The recommended total fat intake is between 20 and 35 percent of calories for adults. A fat intake of 30 to 35 percent of calories is recommended for children 2 to 3 years of age and 25 to 35 percent of calories for children and adolescents 4 to 18 years of age. Few Americans consume less than 20 percent of calories from fat.
Print this section Appendix 2. Estimated Calorie Needs per Day, by Age, Sex, and Physical Activity Level. The total number of calories a person needs each day varies depending on a number of factors, including the person’s age, sex, height, weight, and level of physical activity.