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Dietary guidelines recommend 20–35% of calories from fat, with less than 10% from saturated fat. At 9 kcal/gram, a 2,000 kcal diet allows 44–78g total fat daily. Unsaturated fats (olive oil, avocado, nuts) support cardiovascular health; trans fats should be minimized. Fat is essential for fat-soluble vitamin absorption (A, D, E, K) and hormone production.
~73 g fat/day