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In other studies, each participant consumed the same amount of oil regardless of calorie intake. In one study, overweight or obese people taking 2 tablespoons (30 ml) of coconut oil per day for 4 weeks lost an average of 1.1 inches (2.87 cm) from their waists (5). Whatâs more, the participants lost this weight without deliberately restricting calories or increasing physical activity (5).
Coconut oil is still safe to use even if itâs melted, as long as itâs still within shelf life. How much coconut oil should I eat in a day? Coconut oil is a saturated fat, and current recommendations limit saturated fat intake to no more than 22 grams or 200 calories of saturated fats (including but not limited to coconut oil) for a person consuming a 2,000 calorie/day diet.