Fat Intake Calculator

Find how many grams of fat to aim for daily, including a saturated fat limit, based on your calorie target.

Where should we start?

Calculate from my stats I know my daily calories

Units

Metric (kg / cm) Imperial (lb / ft-in)

Sex

Male Female

Age

yrs

Weight

Height

Height (ft)

Height (in)

Activity level

Goal

Daily calories

kcal

Fat: 30% of calories

10% 45%

Dietary guidelines commonly recommend 20\u201335% of calories from fat.

Total daily fat

—

Saturated (limit) Unsaturated (remainder)

This is a general estimate, not medical advice — consult a registered dietitian for a personalized nutrition plan.