Fat Intake Calculator
Calculate your daily fat requirements for optimal health and nutrition
Calculate Your Fat Requirements
Personal Information
Age in years
Activity & Calories
Moderate exercise 3-5 days/week
Calculated TDEE: 0 kcal/day
Current Stats
Your Daily Fat Requirements
Saturated Fat Limit
Less than 10% of total calories
Recommended Distribution
Energy Contribution
Fat Intake Guidelines
Example Calculation
Adult Female Example
Profile: 30-year-old female, 65 kg, 165 cm, moderate activity
TDEE: ~2000 calories/day
Fat requirement (27.5%): 2000 × 0.275 = 550 calories from fat
Fat grams: 550 ÷ 9 = 61g fat per day
Saturated fat limit: 2000 × 0.10 ÷ 9 = 22g maximum
Types of Fats
Unsaturated Fats ✓
Healthy fats from:
- • Avocados, nuts, seeds
- • Olive oil, canola oil
- • Fatty fish (salmon, tuna)
Saturated Fats ⚠️
Limit intake from:
- • Red meat, full-fat dairy
- • Butter, coconut oil
- • Processed meats
Trans Fats ❌
Avoid completely:
- • Partially hydrogenated oils
- • Some margarines
- • Processed snack foods
Dietary Guidelines
Healthy Fat Tips
Choose unsaturated fats over saturated fats
Include omega-3 fatty acids from fish
Read labels to avoid trans fats
Use olive oil for cooking and dressings
Understanding Dietary Fats
What Are Fats?
Fats are essential macronutrients that provide energy (9 calories per gram), support cell function, help absorb fat-soluble vitamins (A, D, E, K), and provide essential fatty acids your body cannot make.
Functions of Fats
- •Energy storage: Long-term energy reserve
- •Cell membranes: Maintain cell structure
- •Hormone production: Support hormone synthesis
- •Vitamin absorption: Help absorb fat-soluble vitamins
Optimal Fat Intake
Fat Calories = Total Calories × 0.275
Fat Grams = Fat Calories ÷ 9
Health Considerations
- •Quality matters more than quantity
- •Emphasize unsaturated fats
- •Limit saturated fat intake
- •Eliminate trans fats completely
Medical Disclaimer: These calculations provide general dietary guidance. Individual fat needs may vary based on health conditions, genetics, and metabolism. Consult healthcare providers for personalized nutrition advice.