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It is well known that fat is a leading dietary concern. That's why we're focusing on how to manage fat within a balanced diet. Canada's Guidelines for Healthy Eating recommends that Canadians choose a diet lower in fat. That is, only 30 percent or less of the total calories that you eat in a day should come from fat. In addition, saturated and trans fat should be avoided as much as possible (because they contribute to an increased risk for heart disease and stroke). While it is important to think about the fat content of individual foods, it is most important to consider how all the foods you eat contribute to your fat intake over time.
From the chart below, calculate your recommended fat target by estimating how many calories you can eat each day to reach or maintain your desired weight goal. This number will be close to what is appropriate for your weight, gender and activity level. However, keep in mind that everybody is unique and depending on age and genetics, calorie needs may differ. If you have specific questions dealing with weight loss or gain, consult a registered dietitian.
Now that you have a good idea of how many daily calories may help you achieve your goal, click here to calculate how many grams of fat you're allowed each day.
Body Mass Index Guide