Understanding What Percent of His Daily Energy Intake Comes From Dietary Fat?

November 19, 2025 •

3 min read

A balanced diet should get 20% to 35% of total daily calories from fat, according to the Dietary Guidelines for Americans. This guide explains how to calculate dietary fat's contribution to energy intake, aligning nutritional goals with public health recommendations.

Quick Summary

The recommended fat percentage in a diet is typically between 20–35% of total calories. The calculation involves multiplying fat grams by 9 and comparing this to total calorie intake. Emphasizing fat quality over quantity is crucial.

Key Points

Standard: A healthy adult should aim for 20–35% of daily calories from dietary fat.
Calculation: To find the percentage, multiply fat grams by 9, then divide by total calories, and multiply by 100.
Fat Quality: The type of fat consumed matters more than the quantity; favor unsaturated fats from sources like fish and avocados.
Saturated Fat Limit: Keep saturated fat intake below 10% of total calories, as excess can elevate cholesterol.
Diet Variations: Some diets, like keto, have higher fat percentages (70–80%), while low-fat diets have lower percentages (<15–20%).

Calculating Daily Fat Intake Percentage

To calculate what percent of his daily energy intake comes from dietary fat, it's necessary to know the total daily calorie intake and the total grams of fat consumed. The calculation uses the fact that each gram of fat has 9 calories.

Step-by-Step Formula

Find total fat grams: Review food labels and nutrition information to find the total grams of fat. Nutrition Facts panels on packaged foods provide this detail.
Multiply fat grams by 9: Determine the total calories from fat. For example, 60 grams of fat yields 540 calories (60g x 9 cal/g = 540 calories).
Divide calories from fat by total calories: For a 2,000-calorie daily intake, the equation is 540 ÷ 2,000.
Multiply by 100: Convert the result to a percentage. In the example, (540 ÷ 2,000) x 100 = 27%. Therefore, 27% of this person's daily energy came from dietary fat.

The Significance of Fat Types

The type of fat consumed is as important as the total percentage. It is important to limit saturated and trans fats, while monounsaturated and polyunsaturated fats are encouraged. The source of fat is crucial for health.

Fat Percentage in Different Diets

The Acceptable Macronutrient Distribution Range (AMDR) for fat is 20–35% of total calories for a healthy diet. However, some diets change this ratio.

Common Sources of Dietary Fats

Healthy Unsaturated Fats: Found in foods like avocados, nuts, seeds, olives, and fatty fish (salmon, mackerel). These fats can improve cholesterol levels and decrease the risk of heart disease.
Saturated Fats (Limit Intake): Primarily from animal products like fatty meats, butter, and full-fat dairy, and tropical oils like coconut and palm oil. High intake of saturated fat can raise LDL ('bad') cholesterol. The World Health Organization suggests limiting saturated fats to less than 10% of total energy intake.
Trans Fats (Avoid): These are industrially-produced fats found in some fried and processed foods, baked goods, and margarine. They offer no known health benefits and significantly increase the risk of heart disease by raising bad cholesterol and lowering good cholesterol. They should be avoided entirely.

Comparing Fat Intake in Various Diets


Feature	Standard Healthy Diet	Ketogenic Diet	Very Low-Fat Diet
Recommended Fat Percentage	20–35% of total calories	70–80% of total calories	<15–20% of total calories
Primary Energy Source	A balance of carbs, protein, and fat.	Fats	Carbohydrates and protein
Purpose	General health maintenance, chronic disease prevention	Induce ketosis for potential weight loss, diabetes management, or treating epilepsy	Reduce overall calorie intake, manage specific health conditions
Fat Emphasis	Prioritizes healthy unsaturated fats	Focuses on high-quality, healthy fats to fuel the body	Strictly limits all fats, which can lead to deficiencies if not carefully managed

Conclusion: Beyond Simple Numbers

Determining what percent of his daily energy intake comes from dietary fat is essential for managing one's diet. Individual needs depend on health goals, activity level, and medical history. Consulting a registered dietitian provides personalized guidance. Prioritizing unsaturated fats over saturated and trans fats is as important as the overall percentage. It is about establishing a balanced eating pattern that supports long-term well-being. For more information, visit the World Health Organization's fact sheets.

World Health Organization - Healthy Diet

Frequently Asked Questions

Most healthy adults should aim for 20% to 35% of their total daily calories from fat, as recommended by dietary guidelines.

One gram of fat contains 9 calories, more than double the calories in a gram of carbohydrates or protein.

No, there are different types, including unsaturated (healthy) and saturated/trans fats (less healthy).

Healthy fats are found in avocados, nuts, seeds, olive oil, and fatty fish such as salmon and mackerel.

Divide the calories from fat (on the nutrition label) by total calories per serving, then multiply by 100.

No. Weight gain results from consuming more calories than burned. High-fat diets, like ketogenic diets, can aid weight loss.

People on a ketogenic diet usually get 70% to 80% of their daily energy intake from fat, with the remainder from protein and minimal carbohydrates.