Total Fat
Also known as Dietary fat, Fat
Fat is a concentrated energy source that carries the fat-soluble vitamins A, D, E, and K, supplies essential fatty acids, and helps make cell membranes and hormones. There is no RDA for total fat in adults, only an acceptable range of 20 to 35 percent of daily calories; the emphasis is on replacing saturated fat with unsaturated fats. Infants have an Adequate Intake because fat is critical for early growth.
Why it matters
What it does in your body
- Provides concentrated energy storage
- Carries fat-soluble vitamins A, D, E, and K
- Supplies essential omega-3 and omega-6 fatty acids
- Builds cell membranes and supports the brain
- Helps produce hormones and cushions organs
By age, sex, and life stage
How much you need
There is no RDA for total fat in adults. The acceptable range is 20 to 35 percent of daily calories for adults, higher for children (25 to 35 percent for ages 4 to 18 and 30 to 40 percent for ages 1 to 3). Infants have an Adequate Intake because fat is essential for rapid early growth.
Full reference table
| Life stage | Male | Female |
|---|---|---|
| Infants 0-12 mo (AI) | about 30 to 31 g/day | about 30 to 31 g/day |
| Children 1-3 | 30 to 40 percent of calories | 30 to 40 percent of calories |
| Children 4-18 | 25 to 35 percent of calories | 25 to 35 percent of calories |
| Adults 19+ | 20 to 35 percent of calories | 20 to 35 percent of calories |
Values in percent of calories. AI marks an Adequate Intake, used when there is not enough evidence for a formal recommendation.
What moves the number
What changes your needs
Age
Children need a higher share of calories from fat than adults; infants rely heavily on fat for growth.
Type of fat
Emphasize unsaturated fats from fish, nuts, seeds, and oils over saturated and trans fats.
Total calorie needs
Because the target is a percent of calories, gram amounts scale with the size of the diet.
Essential fatty acids
Some fat is required to supply omega-3 and omega-6 essential fatty acids.
Running low
Signs you might not get enough
Most at risk: Rare except with very-low-fat diets, fat malabsorption disorders, or severe restriction. Infants and young children are most vulnerable.
Too much
Can you get too much?
Total fat above 35 percent of calories tends to crowd out other nutrients and often comes with excess saturated fat. Choose unsaturated sources and keep saturated fat under 10 percent of calories.
Where to get it
Best food sources
The bottom line
Keep total fat at 20 to 35 percent of calories and make most of it unsaturated from fish, nuts, seeds, and plant oils, while limiting saturated and trans fats.
Track total fat automatically
Total Fat is one of the 92 nutrients Vora reads from a photo of your meal, so you can see where you stand without weighing or logging by hand.
Sources and method
The recommended intakes, upper limits, and food-source amounts on this page come from the primary references below. Numbers were checked against the current NIH Office of Dietary Supplements fact sheets and the Institute of Medicine (now the National Academies) Dietary Reference Intakes.
- Institute of Medicine, Dietary Reference Intakes for Energy, Carbohydrate, Fiber, Fat, Fatty Acids, Cholesterol, Protein, and Amino Acids (2005)
- Dietary Guidelines for Americans, 2020-2025
This page is for general education, not medical advice. Reference intakes are population averages for healthy people and do not replace guidance from your doctor or a registered dietitian, especially if you are pregnant, managing a health condition, or considering supplements.