Fat Intake Calculator

Calculate your daily fat intake needs based on calories, activity level, and health guidelines

⚠️
Personal Information

Ages 18-80

👨 Male
👩 Female

Feet | Inches

Pounds

⚙️ Settings ▼
💡 Note: Healthy fat intake is 20-35% of total daily calories. Limit saturated fats to less than 10% and avoid trans fats completely.
0g
Total Daily Fat Intake
20-35% of total calories
Total Fat Range
0g
0 cal
20-35%
Saturated Fat Limit
0g
0 cal
<10%
Unsaturated Fats
0g
0 cal
Preferred
⚠️ Fat Type Guidelines
  • Saturated fats: Limit to less than 10% of daily calories (ideally <7% for heart health)
  • Trans fats: Avoid completely - no safe level of consumption
  • Unsaturated fats: Replace saturated fats with these healthier options
  • Cholesterol: Limit to less than 300mg per day
Daily Calorie & Macro Breakdown
BMR 0 cal
TDEE 0 cal
Activity Level -
Formula Used -