Fat Intake Calculator

How Much Fat Should I Eat?

Dietary fat is essential for hormone production, brain function, and nutrient absorption. However, since fat is calorie-dense (9 calories per gram), balancing intake is key for weight management.

This Fat Intake Calculator helps you determine the ideal amount of fat grams per day based on your body metrics and diet preference.

Fat Intake by Diet Type

• Standard Diet (20-35%): The USDA recommends this range for most adults. It provides a good balance of energy without excessive calories.
• Low Fat (20% or less): Often used for calorie reduction or specific health conditions. Requires careful planning to ensure essential fatty acid intake.
• Keto (70-80%): A very high-fat, low-carb diet designed to force the body into ketosis (burning fat for fuel).
• High Fat / Low Carb (45%): A moderate approach that reduces carbs but isn't as restrictive as Keto. Good for satiety.

Calculating Grams from Calories

Once you know your calorie target (TDEE +/- goal adjustment), calculating fat grams is simple:

1. Multiply total calories by your target fat percentage (e.g., 2000 cal * 0.30 = 600 fat calories).
2. Divide fat calories by 9 (since there are 9 calories in a gram of fat).
3. Result: ~67 grams of fat per day.

Good vs. Bad Fats

Not all fats are created equal. Focus on unsaturated fats found in avocados, nuts, seeds, olive oil, and fatty fish. Limit saturated fats (butter, red meat) and avoid trans fats entirely.

To get a full breakdown of your nutrition, check out our Macro Calculator or calculate your protein needs with the Protein Calculator.