Fat Intake Calculator
Calculate your recommended daily fat intake — total, saturated, and unsaturated — based on your calorie target.
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Important Disclaimer
This calculator provides estimates for educational purposes only. Results are not a substitute for professional medical or nutritional advice. Always consult a qualified healthcare provider before making significant changes to your diet or exercise routine.
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Frequently Asked Questions About Fat Intake
How much fat should I eat per day?+
Dietary guidelines recommend 20–35% of daily calories from fat. On a 2,000-calorie diet that is about 44–78 g of fat per day. Most people should avoid going below roughly 0.5 g per kg of body weight, because fat is essential for hormones and vitamin absorption.
How much saturated fat is too much?+
Health organisations recommend keeping saturated fat below 10% of daily calories — under about 22 g on a 2,000-calorie diet. Replace butter, fatty processed meat and fried food with olive oil, nuts, seeds, avocado and fish where possible.
Does eating fat make you fat?+
No. Weight gain is caused by eating more total calories than you burn, not by fat itself. Fat is calorie-dense (9 calories per gram versus 4 for protein and carbs), so portion control matters, but healthy fats are an important part of a balanced diet.
What are the healthiest sources of fat?+
Unsaturated fats are the healthiest: olive oil, avocados, nuts, seeds, and oily fish such as salmon, mackerel and sardines, which also provide omega-3 fatty acids. Limit trans fats found in some processed and fried foods.