Fat Intake Calculator
Calculate healthy fat intake
Formula
Minimum: 0.5g per kg bodyweight
Typical: 20-35% of calories
1g fat = 9 calories
Fat Types
| Unsaturated | Best - olive oil, nuts, fish |
| Saturated | Limit - meat, dairy, coconut |
| Trans | Avoid - processed foods |
Related
Complete Guide to Fat Intake Calculator
Dietary fat is essential for hormone production, brain function, vitamin absorption (A, D, E, K), and cell membrane health. Despite old myths, eating fat doesn't make you fat - excess calories do.
Types of Dietary Fat
- Monounsaturated: Heart-healthy fats found in olive oil, avocados, and nuts
- Polyunsaturated: Essential omega-3 and omega-6 fats from fish, flaxseed, walnuts
- Saturated: Found in meat, dairy, coconut. Limit to <10% of calories
- Trans fats: Artificial fats in processed foods. Avoid completely
Why You Need Fat
Very low-fat diets can cause hormonal problems (including low testosterone), dry skin, poor vitamin absorption, and constant hunger. Fat is also highly satiating, helping control appetite.
Optimal Fat Intake
Most people thrive on 20-35% of calories from fat. Athletes may go lower (but not below 20%) to fit more carbs. Keto dieters go much higher (70%+). Minimum intake should be 0.5g per kg bodyweight.
Frequently Asked Questions
20-35% of total calories for most people. On a 2000 calorie diet, that's 44-78g of fat. Don't go below 0.5g per kg bodyweight to support hormone production.
No. Excess calories cause fat gain, regardless of source. Fat is calorie-dense (9 cal/g vs 4 for carbs/protein), so portions matter, but dietary fat itself doesn't cause body fat gain.
Monounsaturated (olive oil, avocados) and omega-3 polyunsaturated fats (fatty fish, walnuts, flaxseed) are healthiest. Limit saturated fat and avoid trans fats completely.
No need to eliminate it, but limit to under 10% of calories. Recent research suggests moderate saturated fat isn't as harmful as once thought, but unsaturated fats are still better for heart health.
Yes. Vitamins A, D, E, and K are fat-soluble - they need dietary fat for absorption. Eating salads with fat-free dressing means missing out on these nutrients.
Neither is inherently better. What matters is total calories and what you can sustain. Some people do better controlling appetite on low-carb/higher-fat; others prefer low-fat/higher-carb.
Aim for 250-500mg of EPA+DHA daily from fatty fish (salmon, mackerel) or supplements. Most people don't get enough omega-3s, which are important for brain and heart health.