Fat Intake Calculator
Calculate your recommended daily dietary fat intake.
📐 Fat (g) = (Calories × Fat%) ÷ 9 kcal per gram
Dietary fat is essential — it carries fat-soluble vitamins (A, D, E, K), produces hormones, forms cell membranes, and provides the densest source of energy at 9 kcal per gram. The type of fat matters more than total fat intake. Saturated and trans fats raise LDL cholesterol; monounsaturated and polyunsaturated fats (including omega-3s) protect cardiovascular health. This calculator determines your optimal daily fat intake based on your total calorie needs and health goal.
📋 How to Use This Calculator
Enter your total daily calorie target (use our calorie calculator if you do not know it), your health goal (fat loss, maintenance, or muscle building), and whether you have any specific dietary approach (standard balanced, low-fat, or ketogenic). The calculator returns your daily fat target in grams, the recommended split between saturated, monounsaturated, and polyunsaturated fats, and the maximum recommended saturated fat.
💡 Key Facts & Information
General fat recommendations: 20–35% of total calories from fat (dietary guidelines). Minimum fat: 0.6–0.8 g/kg body weight for hormonal health — going below this impairs testosterone production and menstrual function. Saturated fat: under 10% of total calories (approximately under 22g for 2,000 kcal diet). Trans fat: as close to zero as possible. Omega-3 fatty acids: EPA+DHA 250–500 mg/day; ALA (plant-based) 1.6 g/day (men), 1.1 g/day (women). Indian cooking oils: mustard oil (high in omega-3 ALA — beneficial), coconut oil (high saturated — use in moderation), ghee (high saturated), groundnut oil (moderate), olive oil (high monounsaturated — beneficial). Refined vegetable oils (sunflower, soybean) are high in omega-6 — excessive omega-6 relative to omega-3 is pro-inflammatory.