Fat intake as per WHO is 20-35% of ur total daily calories i.e. is around 240-420 calories or 27-47 grm
What comes into your mind when you read the word “fat”? You might think fats are bad for you and lead to obesity, but that’s not true.
Dietary fats are an important part of our diet and perform various functions in our body. Fats act as an energy source, helps in nutrient absorption and are a key component of cell membranes.
According to research, fat reduction in adolescent girls might reduce their circulating estrogen levels.
The grams of fat women need in a day depends on various factors like their age, activity level, and body size. Our fat intake calculator can provide you with the values of estimated dietary fats you need in a day.
A low-fat diet can lead to vitamin deficiencies, poor brain function, weight management issues, and hormonal imbalances. Let’s explore fats, their health benefits, and methods to calculate your daily fat intake!
Fats are one of the three macronutrients, and the body absorbs the fat from food sources. One gram of fat provides nine calories per gram of energy.
Women are built differently than men and have a few different structures, which changes a lot of things within their endocrine system (hormones). However, the basic functions of fat are the same in both genders and include the following:
Energy Source: Fats are the major source of energy and serve as an energy reserve when the body’s energy demands exceed the supply from food intake.
Cell Structure: Furthermore, fats are essential components of cell membranes and help to maintain the integrity and function of the cell.
Nutrient Absorption: Fats are required for the absorption of fat-soluble vitamins. (A, D, E, and K) and other nutrients.
Brain and Skin Health: Fats, especially omega-3 fatty acids and omega-6 fatty acids, are mandatory for overall mental well-being.
Hormone Production: Besides, fats act as a precursor for the synthesis of certain hormones, including sex hormones (e.g., estrogen and testosterone) and corticosteroids.
Moreover, fats help to maintain skin integrity and hydration, prevent dryness, and lead to a youthful appearance.
Try our fat per day calculator to discover your ideal fat intake and adjust your diet accordingly to speed up your weight loss journey.
The body needs a certain amount of calories for its proper functioning. Calorie is a unit of energy that measures how much energy a food and beverage is providing to our body. Research states that different variables, including age, sex, hormonal status, dietary behavior, pregnancy, and environmental temperature, influence calorie intake. Dietary fats are also a source of calories and provide the highest amount of energy than other macronutrients (carbohydrates and proteins).
When you eat more calories than your RDA (Regular Dietary Allowance), your body stores extra energy as body fat. This additional fat is stored in your body and is used later as an energy source when food is limited.
If you eat fewer calories than your body needs, you will lose weight.
Find out how much fat per day is right for you by using our calculator.
Now, you might be wondering what a good fat intake is. Simply put, it depends on various factors like your age, activity level, and body size.
Tracking fats helps you to give an idea to see if your fat intake is meeting dietary guidelines. The 2015-2020 Dietary Guidelines for Americans recommend the following criteria for healthy adults (including both male and female):
Total Fat: 20% to 35% of daily calories
Saturated Fat: 10% or less of daily calories
Use our saturated fat calculator to make healthier choices and manage your diet effectively.
Most Accurate Fat Intake Formula
Mostly, dieticians, nutritionists, and fitness professionals use the Mifflin-St Jeor equation to find the Basic Metabolic Rate (BMR). Its formula is given below:
For Women: 10 × weight (kg) + 6.25 × height (cm) - 5 × age (y) -161 (Kcal / day)
For Men: 10 × weight (kg) + 6.25 × height (cm) - 5 × age (y) + 5 (Kcal / day)
Afterwards, you need to multiply your BMR by an activity factor to calculate your TDEE (Total Daily Energy Expenditure):
Sedentary: BMR × 1.2
Light active: BMR × 1.375
Moderately active: BMR × 1.55
Very active: BMR × 1.725
Now multiply your TDEE by your desired fat intake (20-35%) and then divide by 9. Finally, you will get the grams of fat you need per day.
Want to know the easiest method? Enter a few details in our fat intake calculator and get results right after a few clicks.
Factors Affecting Your Fat Intake: From Age to Activity Level
Here’s an overview of how various factors affect your fat intake:
Age
The body’s metabolism becomes slow with age, which can affect how it processes fats.
Older adults might need less fat than younger individuals due to the decrease in their activity level and muscle mass.
Gender
Men and women have different hormones which affect their fat storage and metabolism.
For example, women tend to store more fat around the hips and thighs, while men tend to store it around the abdomen. This difference also affects the amount of fat each gender needs.
Activity Level
Sedentary people need less fats to prevent weight gain, while active individuals need more energy that can be met through healthy fats.
Genes
Some people naturally have a genetic predisposition to gain weight easily, so they need to be careful about their fat intake.
Dietary Goals
Your dietary goals, like whether you want to gain muscle mass or lose weight, will also impact your fat intake.
Fat Intake Calculator: A Step-by-Step Guide for Women
Your fat intake varies depending on different factors like your age, gender, height, size, and activity level. So, you need to add all of this information in our fat intake calculator to get clarity about your daily fat intake.
How to Use a Fat Intake Calculator for Women?
Here’s a simple step-by-step process of using our fat intake calculator for females:
Daily Fat Intake Chart: Where Do You Stand?
You can use this chart to check whether you are taking enough fat according to the ADMR for a range of calorie levels. ADMR stands for Acceptable Macronutrient Distribution Range.
| Total Daily Calories | Total Daily Fat Grams |
| 1600 | 36-62 |
| 1800 | 40-70 |
| 2000 | 44-78 |
| 2200 | 49-86 |
| 2400 | 53-93 |
Sources: U.S. Department of Health and Human Services and U.S. Department of Agriculture. (2015). “2015-2020 Dietary Guidelines for Americans”
Conclusion
An adequate amount of dietary fat is mandatory for nutrient absorption, brain and skin health, cell structure maintenance, and hormonal health. Fat intake calculator provides you with an estimated value of fats you need to consume in a day. Take control of your diet by using our how much fat per day to lose weight calculator for customized fat intake recommendations. At The LadyFitness, we provide holistic solutions for women to lose weight and boost their energy levels. Visit our website to get stronger every day through effective nutrition practices.
FAQ'S
1. What is a high fat intake for women?
High-fat intake exceeds 35% of total daily calories. Indicators of excess fat include weight gain, high cholesterol levels, and increased risk of heart disease.
2. What types of fats should you include in your diet?
Focus on unsaturated fats (monounsaturated and polyunsaturated) from sources like fish, seeds, nuts, and plant oils. Avoid trans fats and limit saturated fats.
3. How does fat intake affect weight loss and gain?
Too much fat can lead to weight gain, while the right amount supports metabolism energy levels and aids in weight loss.
4. What is the right amount of dietary fat for women?
Generally, the dietary guidelines recommend 20-35% of a woman’s total daily calories should come from fat. This means if you are consuming 2,000 calories per day, about 400-700 calories should be from fat which equals 44-78 grams of fat per day.. However the individual needs will vary depending on age, weight, activity levels and fitness goals of women.
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