Fat Intake Calculator
Determine recommended daily dietary fat intake in grams and calories for health and fitness diets.
Fat Target Result
Medical disclaimer. This calculator is for general information and education only. It is not medical advice, not a diagnosis, and not a substitute for professional care. Targets are general guidance for healthy adults. They do not apply to anyone managing cardiovascular disease, pancreatitis, gallbladder disease or a lipid disorder without clinical supervision.Speak to a doctor or another qualified clinician about any health decision.Last reviewed .
Frequently asked questions
How much fat should I eat per day?
Health organizations recommend that 20% to 35% of your total daily calories should come from dietary fats.
How much fat should I eat per day?
The Acceptable Macronutrient Distribution Range is 20-35% of total calories from fat. On a 2,000 calorie diet that is roughly 44-78 g. Going far below 20% makes it difficult to absorb fat-soluble vitamins A, D, E and K and to get enough essential fatty acids.
What is the difference between saturated, unsaturated and trans fat?
Saturated fats have no double bonds and are mostly solid at room temperature; major guidelines suggest capping them near 10% of calories. Unsaturated fats - monounsaturated and polyunsaturated - are liquid at room temperature and are the ones dietary guidance encourages. Artificial trans fats raise LDL and lower HDL and have been banned or phased out in many countries.
Which fats are essential?
Linoleic acid (omega-6) and alpha-linolenic acid (omega-3) cannot be synthesised by the body and must come from food. The longer-chain omega-3s EPA and DHA, found mainly in oily fish, are only inefficiently converted from ALA, which is why fish intake is recommended separately from total fat targets.