How many calories are in a pound of fat?

In this short article, we will answer the question “How many calories are in a pound of fat?” and will explain to you the different types of fat.

How many calories are in a pound of fat?

One lb of body fat has approximately 3500 calories.

How much fat per day should I consume?

On a 2,000-calorie diet, unsaturated fat consumption should be up to 44 grammes of monounsaturated fat and 22 grammes of polyunsaturated fat per day. Saturated fat consumption should not exceed 22 grammes per day.

It makes up about 30 to 35% of total fat and is made up of 10% saturated fat, 20% monounsaturated fat, and 6 to 10% polyunsaturated fat. 

Trans fat consumption shouldn’t exceed 2.2 grammes daily, which is the same as four-wafer cookies or an all-chocolate variety. Life expectancy decreases when these numbers are consistently exceeded, which is all too easy (particularly because they cross).

To maintain body health, a balanced diet includes sources of carbs, proteins, and fats. The issue is that individuals frequently conflate the various forms of fat and the recommended daily intake while discussing fat.

Fats are sources of energy and can support the body’s hormonal and mental processes. Additionally, the classifications of substances can be broken down into three groups: saturated, unsaturated, and trans, in accordance with the FAO fat guidelines. Understand:

What kinds of fat are there?

Saturable fat

if taken in excess, raise the risk of dyslipidemia (an raised blood fat level), which raises both total and LDL cholesterol levels. However, it is advised to eat them in moderation rather than altogether eliminating them from the diet. 

Butter, lard, bacon, meat and its byproducts, milk, and full-fat dairy products are their principal sources.

Unsaturated fats

are of vegetable origin and referred to as “good fats” since they can help lower LDL levels. There are two categories for this kind of fat: monounsaturated and polyunsaturated.

Monounsaturated fats: 

They assist in keeping cholesterol levels under control. Olive oil, vegetable oils (sunflower, canola), avocado, and oilseeds are primary sources (chestnuts, walnuts, almonds).

Polyunsaturated fatty acids:

Omega 3 and omega 6 are examples. They are necessary for the body and help lower LDL levels when ingested in place of saturated fats. Walnuts, flaxseeds, soybeans, vegetable oils, and fish oils are its primary sources (salmon, sardines, hake).

Trans fats:

They serve as a substitute for animal fat and are manufactured industrially using a chemical process known as hydrogenation. Its purpose is to give the items additional flavour and crispness while also extending their lifespan. 

Its consumption should be avoided because it can lower HDL levels and elevate LDL levels (good cholesterol). 

They can be found in microwave popcorn, stuffed cookies, pies, creams, ice cream, industrialised bread, French fries, margarine, ready-made seasonings, and processed meats (hamburgers, nuggets, and sausages). 

How to locate them Fat cannot be eliminated from your diet. However, many foods, including processed ones like canned grains, can be low in fat. The amount of sodium should then be the focus

It’s also acceptable to include some whole-grain bread, derivatives, and skim milk. Constantly read labels. A balanced diet can include foods like trout, vegetables, legumes, fibre, lean and skinless meat, or meat with some fat around the margins. 

However, these foods need to be prepared carefully, without using too much oil or reusing it, as doing so might produce compounds that are bad for your health. 

Although foods of animal origin are significant sources of fat, it is crucial to emphasise that foods of plant origin also contain fat. Polyunsaturated fats can be obtained, for instance, by eating walnuts, chia, flaxseed, and avocado.

Omega-3 fatty acids, which can be found in walnuts, flaxseeds, soybeans, and canola oil, should make up vegetarians’ fat sources. Almonds, pine nuts, peanuts, and other oleaginous fruits include additional fatty acids that vegetarians must consume as well.

The fact that fats can be toxic in excess is another crucial factor. Like proteins and carbohydrates, fats can contribute to weight gain if ingested in excess.


In this short article, we answered the question “How many calories are in a pound of fat?” and explained to you the different types of fat.


Liu A. et al. A healthy approach to dietary fats: understanding the science and taking action to reduce consumer confusion. Nutrition Journal, 2017.

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