Fat Intake Calculator

Your details

Age (years)

Gender

Weight (kg)

Height (cm)

Activity level

Fat as % of calories

Recommended fat

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Fat range (20%–35% of calories)

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Saturated fat cap (<10% of calories)

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Educational estimate only — not medical or nutritional advice. Fat supplies about 9 calories per gram. Saturated fat is generally kept under 10% of calories. Speak with a doctor or dietitian before making big diet changes.

How to use this calculator

1. Enter your details

Pick metric or imperial units and fill in age, gender, weight, and height. These feed the calorie estimate that your fat target is based on.

2. Set your activity level

Choose the option that matches a typical week. Higher activity raises your estimated calorie needs, which raises the grams of fat at the same percentage.

3. Choose a fat percentage

Pick 20%, the recommended 30%, or 35% of calories from fat. The big number is your suggested grams per day, with a 20–35% range below it.

4. Watch the saturated fat cap

The card also shows a saturated-fat limit at 10% of calories. To balance fat with carbs and protein, see our macro calculator.

About dietary fat

How much fat should I eat per day?

Dietary guidelines commonly suggest fat make up 20% to 35% of total daily calories. This tool estimates your calorie needs, applies the fat percentage you pick, and divides by 9 (fat supplies about 9 calories per gram) to give grams of fat per day.

How is the calorie estimate made?

We calculate Basal Metabolic Rate with the Mifflin-St Jeor equation, then multiply by an activity factor to get Total Daily Energy Expenditure (TDEE). Your chosen fat percentage is applied to that calorie total.

What about saturated fat?

Health authorities generally recommend keeping saturated fat below 10% of total calories. The tool shows a saturated-fat cap based on that figure so you can compare it with food labels. This is educational information, not medical advice.