🥑 Fat Intake Calculator
Find out how many grams of fat you should aim for each day based on your total daily calorie intake and the widely used 20-35% dietary fat range.
How much fat do you need?
Dietary fat is an essential macronutrient that supports hormone production, vitamin absorption, and cell health. Major health organizations generally recommend that fat make up between 20% and 35% of total daily calories for most healthy adults.
The formula
This calculator multiplies your total daily calories by your chosen fat percentage, then divides by 9 (since fat provides approximately 9 calories per gram) to get your target in grams. It also shows the standard 20-35% range for comparison.
Individual needs vary based on activity level, health goals, and medical conditions. This tool is intended for general educational and planning purposes only and is not a substitute for advice from a registered dietitian or physician.