Fat Intake Calculator
Daily fat grams and a healthy saturated, mono and poly mix. Free, private and instant.
How to use the Fat Intake
- Pick metric (cm, kg) or imperial (ft, in, lb) units.
- Choose sex: Male or Female.
- Enter age.
- Enter height.
- Enter weight.
- Choose activity level: Sedentary (little or no exercise), Lightly active (1-3 days/week), Moderately active (3-5 days/week), Very active (6-7 days/week) and more.
- Choose eating style: Lower fat (20% of calories), General health (20 - 35%), Higher fat (35 - 45%) or Ketogenic (65 - 75%).
- Press Calculate to get an instant result with a colour scale, chart and plain-English explanation.
About the Fat Intake
The fat intake calculator tells you how many grams of fat fit your calories. Health guidelines suggest 20 to 35% of calories from fat with saturated fat under 10%.
Also known as: fat calculator, how much fat per day, dietary fat calculator, saturated fat limit calculator.
Worked example
- Sex: Male
- Age: 30 years
- Height: 170 cm
- Weight: 70 kg
- Activity level: Lightly active (1-3 days/week)
- Eating style: General health (20 - 35%)
Daily fat: 68 g/day (49 - 86 g range). For 2,224 kcal a day, aim for about 49 to 86 g of fat. Keep saturated fat under 25 g.
- Range per day: 49 - 86 g
- Saturated fat limit: < 25 g
- Calories from fat: 612 kcal
- Share of calories: 28%
Formula and cut-offs
Fat (g) = TDEE x share / 9. General health 20-35%; saturated fat under 10% of calories. Fat gives 9 kcal per gram.
Frequently asked questions
How much fat should I eat a day?
About 20 to 35% of calories, or 44 to 78 g on 2,000 kcal.
What is the healthiest fat?
Unsaturated fats from olive and mustard oil, nuts, seeds and fish. Limit saturated fat and avoid trans fat.
Is a low-fat diet better?
Not necessarily. Fat quality matters more than the exact percentage for most people.
What is the daily fat intake for a 30-year-old man, 170 cm and 70 kg?
Daily fat: 68 g/day (49 - 86 g range). For 2,224 kcal a day, aim for about 49 to 86 g of fat. Keep saturated fat under 25 g. Enter your own numbers above for a personal result.
Sources and references
- World Health Organization - Healthy diet fact sheet
- National Academies - Dietary Reference Intakes for Water, Potassium, Sodium, Chloride, and Sulfate
Written and checked by the MediHub editorial team against the sources above. Read how we build and review our calculators.
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Last updated . This calculator is for education only and is not medical advice. See the medical disclaimer.