What is the recommended dietary allowance of fats?

December 21, 2025 •

3 min read

The World Health Organization (WHO) recommends that adults limit their total fat intake to less than 30% of their total energy intake to help prevent unhealthy weight gain and noncommunicable diseases. This emphasis is part of broader dietary guidelines focused on overall health.

Quick Summary

Guidelines suggest adults consume 20-35% of daily calories from fat, prioritizing unsaturated fats while minimizing saturated and eliminating trans fats for better heart health.

Key Points

Total Fat Allowance: For adults, aim for 20-35% of daily calories from fat, but the type of fat is more critical than the total amount.
Prioritize Unsaturated Fats: {Link: World Health Organization https://www.who.int/news-room/fact-sheets/detail/healthy-diet}
Limit Saturated Fats: {Link: World Health Organization https://www.who.int/news-room/fact-sheets/detail/healthy-diet}
Eliminate Trans Fats: {Link: World Health Organization https://www.who.int/news-room/fact-sheets/detail/healthy-diet}
Fat is Essential: {Link: World Health Organization https://www.who.int/news-room/fact-sheets/detail/healthy-diet}
Balance Over Restriction: {Link: World Health Organization https://www.who.int/news-room/fact-sheets/detail/healthy-diet}

The Recommended Dietary Allowance of Fats

For most healthy adults, the acceptable macronutrient distribution range (AMDR) for total fat is between 20% and 35% of daily calories. This range supports energy needs, the absorption of fat-soluble vitamins, and provides essential fatty acids. However, the type of fat consumed is critical, often more so than the total percentage, for long-term health. Organizations like the WHO and the American Heart Association (AHA) offer specific guidance on fat types to promote health.

The Different Types of Dietary Fats

Fats are classified into unsaturated, saturated, and trans fats, each with differing health effects.

Healthy Fats: Unsaturated

Unsaturated fats, typically liquid at room temperature, are beneficial when they replace saturated and trans fats. {Link: World Health Organization https://www.who.int/news-room/fact-sheets/detail/healthy-diet}.

Monounsaturated Fats (MUFAs): Found in olive oil, avocados, and nuts, they are linked to heart health.
Polyunsaturated Fats (PUFAs): Essential fatty acids, including omega-3s and omega-6s, are in fatty fish, walnuts, and flaxseed, known for anti-inflammatory benefits.

Unhealthy Fats: Saturated and Trans

High intake of these fats is associated with increased chronic disease risk.

Saturated Fats: Common in animal products, coconut, and palm oils. Limit to less than 10% of daily calories, with the AHA suggesting under 6% for heart health.
Trans Fats: Often artificially created and found in some processed foods. They negatively impact cholesterol and significantly raise heart disease risk. Industrially-produced trans fats should be avoided, making up less than 1% of total energy intake. Naturally occurring trans fats in meat and dairy are not a major concern.

Comparison of Dietary Fat Types


Fat Type	Health Impact	Recommended Intake	Common Sources
Unsaturated Fats (MUFA/PUFA)	Beneficial; improves cholesterol, reduces heart disease risk	Most fats in the diet should be unsaturated	Olive oil, avocados, nuts, seeds, fatty fish
Saturated Fats	Can raise LDL cholesterol; should be limited	Less than 10% of total calories	Red meat, butter, full-fat dairy, coconut oil
Trans Fats	Highly harmful; raises LDL and lowers HDL cholesterol	Less than 1% of total calories; {Link: World Health Organization https://www.who.int/news-room/fact-sheets/detail/healthy-diet}	{Link: World Health Organization https://www.who.int/news-room/fact-sheets/detail/healthy-diet}

Recommended Intake by Age and Activity Level

{Link: World Health Organization https://www.who.int/news-room/fact-sheets/detail/healthy-diet}

Children: Younger children (2-3) need 30-40% of calories from fat, while older children (4-18) need 25-35% for growth and development.
Athletes: While the 20-35% range applies, athletes need sufficient healthy fats to support energy needs.
Older Adults: The percentage remains similar, but focus should be on nutrient-dense fat sources to match energy requirements.

Practical Tips for Managing Fat Intake

Making informed food choices helps manage fat intake:

Use unsaturated oils like olive or canola for cooking.
Choose lean meats and remove skin from poultry.
Eat fatty fish rich in omega-3s weekly.
Add nuts and seeds to meals and snacks.
Review nutrition labels to monitor fat types and amounts.
{Link: World Health Organization https://www.who.int/news-room/fact-sheets/detail/healthy-diet}

Conclusion: Focus on Quality, Not Just Quantity

Meeting the recommended dietary allowance of fats means prioritizing healthy unsaturated fats and minimizing saturated and trans fats. Incorporating sources like nuts, seeds, avocados, and fish supports overall health, including cardiovascular function. While low-fat diets are popular, research indicates that diets with adequate healthy fats can also be effective for health and weight management, emphasizing the importance of fat quality and overall calorie balance. For personalized advice, consult a healthcare professional. For more information, explore resources like the Harvard T.H. Chan School of Public Health on fats and cholesterol (https://nutritionsource.hsph.harvard.edu/what-should-you-eat/fats-and-cholesterol/).

Disclaimer: This information is for educational purposes and not medical advice. {Link: World Health Organization https://www.who.int/news-room/fact-sheets/detail/healthy-diet}

Frequently Asked Questions

To calculate your daily fat intake in grams, first determine your total daily calorie needs. Then, multiply that number by the recommended fat percentage (e.g., 20-35%) and divide the result by 9 (since there are 9 calories per gram of fat).

Saturated fats are typically solid at room temperature and mainly come from animal products and some plant oils, raising 'bad' LDL cholesterol. Unsaturated fats are usually liquid at room temperature, come from plant-based sources and fish, and are heart-healthy.

Fats are not inherently bad for weight loss. While they are calorie-dense, incorporating healthy fats can promote satiety and be part of an effective weight loss strategy. The key is to manage overall calorie intake, and studies show both lower-fat and higher-fat diets can be successful for weight loss.

Essential fatty acids are a type of polyunsaturated fat, specifically omega-3 and omega-6 fatty acids, that the human body requires for proper function but cannot produce on its own. They must be obtained through the diet.

Yes, dietary fat intake recommendations for children differ by age. The American Heart Association suggests children ages 2-3 get 30-35% of calories from fat, while those ages 4-18 should get 25-35%.

Fats serve several vital functions, including providing a concentrated source of energy, helping absorb fat-soluble vitamins (A, D, E, and K), and supplying essential fatty acids necessary for optimal physiological function.

{Link: World Health Organization https://www.who.int/news-room/fact-sheets/detail/healthy-diet}

Yes, coconut oil is a plant-based fat source that is high in saturated fat. While some claim health benefits, it should be consumed in moderation and considered part of your total saturated fat allowance.

The total fat recommendation for athletes is generally the same as for non-athletes (20-35% of calories), but their total energy needs are higher. The focus is on adequate intake of healthy fats to support performance.