How Much Fat Do I Need?

You generally require no more than 20 to 35 percent of calories from fat. In other words, if you follow a 2,000-calorie diet, you need no more than 44 to 78 grams of fat per day. This amount includes fat you eat from meat, poultry, fish, dairy products, nuts and seeds.

For added fats, such as oils added to cooking, dressings added to salads, condiments like margarine and mayonnaise spread to breads, Eating Well with Canada’s Food Guide recommends choosing the unsaturated fats and eating no more than 30 to 45mL (2 to 3 tablespoons) each day.

Click here to visit Canada’s Food Guide.