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How Many Grams Of Fat Can I Have Per Day

How Many Grams Of Fat Can I Have Per Day

By Moshy
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5 min read

How Much Fat Should You Eat Per Day?

If you have queries like ‘How many grams of fat can I have per day?’ or perhaps ‘Which fats are good for you?’ running through your mind, then there’s a chance that you’re looking to shed some kilograms through scientifically-backed approaches. 

For that reason, you should avoid the diet fads often seen in popular media and opt to speak to a professional in the weight loss field. This is where we at Moshy come into play. We’re a women's telehealth platform that works with AHPRA-registered doctors who are dedicated to supporting your wellness journey. 

You can come to us for dietary guidance based on your unique lifestyle and needs, and our network of doctors can also prescribe additional treatment if necessary for your specific situation. This includes nutritious weight loss smoothies and other medical fat reduction plans. 

We’re ready when you are, so get started at a pace that’s comfortable for you. 

What are the common steps to lose weight?

Before diving into the question, ‘How many grams of fat can I have per day?’ it helps to first understand the different steps of losing weight. First, you can consider tweaking your food and diet, as well as incorporating an exercise regimen that you can adhere to. Evidence-based treatments can also be leveraged if needed. 

Food and diet 

Changing the way you eat based on your suggested daily fat intake can be beneficial for weight loss. [1] Finding a suitable macronutrient split of fat, protein, and carbohydrates can also help you gain muscle if you want to look leaner. In addition to this, finding the answer to ‘How many calories should I eat to lose weight?’ and subsequently reducing the food you consume, otherwise known as a calorie deficit, can assist in achieving the body weight you want.[2] 


When it comes to physical activity, having a meal plan for weight loss is important, but it’s crucial that you pair this method with the food and diet advice above.[3] In addition to weight loss, working out can also improve your overall health, as it reduces the risk of you developing cardiovascular or heart illnesses.[4] 

Evidence-based treatments

Lastly, you should be aware that even after tackling topics like ‘How many grams of fat can I have per day?’, some individuals can still struggle with weight loss. That’s why at Moshy, we’ll be sure to take your lifestyle, medical history, and a wide range of other factors into account before recommending any treatments, like the best weight loss shakes and medical plans for your body’s requirements, if they’re needed. 

What are considered to be healthy fats?

Healthy fats are those that are high in monounsaturated and polyunsaturated fatty acids. Examples of healthy fats include olive oil, avocados, nuts, seeds, nut butter, omega-3 fatty acids found in oily fish like  salmon, and omega-6 fatty acids found in sunflower, safflower, soybean, and corn oils.[5] 

It is essential to note, however, that while these fats are considered healthy, they should still be consumed in moderation,[6] especially when it comes to saturated fats. Eating too much of any type of fat can lead to weight gain and other health issues.

For personalised diet advice about topics like ‘What are trans fat foods?’ and ‘How many calories should I eat to lose weight?’ don’t hesitate to reach out to us at Moshy. Getting started is incredibly easy; just answer our medical history questionnaire and have our doctors consult with you online.

Why are healthy fats important for weight loss?

While you may be keen on finding the answers to questions like ‘How many grams of fat can I have per day?’ you should keep in mind that healthy fats are key to a well-rounded diet. Studies suggest that a 15–20% daily intake of fat has helped bodybuilders gain more muscle mass, [7] which in turn helps burn more calories in a rested state.[8] So, if you have more muscle mass, you’re expending more calories even outside your workout sessions. 

In addition to this, eating healthy fats can be beneficial for the body and help reduce the risk of chronic diseases such as heart disease, stroke, diabetes, and obesity. Additionally, healthy fats may help lower bad cholesterol levels, improve blood pressure ,[9] and provide essential fatty acids that the body needs to function.[10] 

However, even with this information, it is important to consult with our doctors at Moshy before you make any adjustments to your lifestyle. Through our video call, phone call, or even text message consultations, you’ll know what’s best for you and how to lose weight based on what your body needs.

How much is too much daily fat?

Now that you have all this context, you’re ready for the answers to questions like ‘How many grams of fat can I have per day?’ and ‘How much fat is good for you?’

As mentioned, the recommended fat intake a day for bodybuilders is 15–20%, but for regular adults,[11] 20–35% would be considered a normal, healthy range. Going above this recommendation could result in weight gain as fatty foods usually have more calories,[12] and more calories means that you’ll have excess energy that can be stored as body fat. [13]

If you want to know more about how much fat, carbohydrates, and protein you should be consuming, consult our Moshy doctors for individualised guidance. If absolutely necessary for your situation as well, they can prescribe you weight loss smoothies and additional medical treatment to assist your weight loss. The best part is that you won’t have to stress about top-ups as we have a convenient subscription service that delivers to all cities in Australia. 

Join our community today and allow us to help you fulfil your health goals! 

13 References


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