Reference fat intake for a healthy adult from ICMR-NIN, with saturated fat limits from US and AHA guidance.
Fats provide 9 kcal per gram. The ICMR-NIN Dietary Guidelines for Indians 2024 say a balanced diet should give 20-30% of calories from fat (
source). For saturated fat, the Dietary Guidelines for Americans 2025-2030 say consumption should not exceed 10% of total daily calories (
source) and the American Heart Association recommends less than 6% (
source). Gram figures are rounded from those percentages. This page does not adjust for diet goals such as low fat or ketogenic diets.
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