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Nutrition & Fitness

Fat allowances

Your personal 'fat allowance' depends on how many calories you take in each day. The total fat in your diet should average no more than 30 percent of your calories, and saturated fat should be no more than 10 percent. The total fat and saturated fat grams you should eat depends on how many calories you consume each day. Check food labels to find out the number of fat grams (total and saturated) in each serving.

Here are the recommended maximums of fats based on your caloric intake:

TOTAL CALORIES TOTAL FAT* SATURATED FAT**

(per day) (in grams) (in grams)

1500 50 15

1800 60 18

2000 65 20

2500 80 25
* Amounts are equal to 30 percent of total calories (rounded down to the nearest 5); the recommendation is to eat this much or less.

** Amounts are equal to 9 percent of total calories; the recommendation is to eat less than 10 percent of total calories as saturated fat. Each gram of fat is equal to 9 calories.