Fat Intake Calculator

Calculate your optimal daily fat intake based on your TDEE, activity level, and dietary preferences.

Free to use. Runs in your browser.

Enter your daily calorie target to see recommended grams of fat. Health bodies suggest 20 to 35% of calories from fat, about 44 to 78 g on a 2,000 kcal diet, with saturated fat under 20 g.

Calculate Fat Intake

Age

Gender

Male

Female

Height

Weight

lbs

Activity Level

Fat Preference

Educational Estimates Only: These calculations are approximations based on population-level formulas and may not accurately reflect your individual health status. Body composition varies significantly due to factors like muscle mass, bone density, hydration, and ethnicity. This is not medical advice. Always consult a qualified healthcare provider for personalized assessment, diagnosis, or treatment decisions.

Fat Isn't the Enemy, The Wrong Type Is

For decades, fat was the dietary villain. "Low fat" labels covered everything from yoghurt to biscuits, and people assumed eating fat made you fat. The reality is more nuanced, and the science has caught up.

Fat is essential. It builds cell membranes, produces hormones (including testosterone and oestrogen), absorbs vitamins A, D, E, and K, insulates your organs, and provides the most calorie-dense energy source at 9 calories per gram. Dropping fat too low, below 15% of total calories, can disrupt hormones, impair brain function, and weaken your immune system.

The distinction isn't "fat vs no fat." It's which fats, how much, and in what balance. Get this right and fat becomes one of the most powerful tools in your nutrition toolkit.

Types of Fat: The Good, the OK, and the Bad

Type	Sources	Effect on Health	Guideline
Monounsaturated	Olive oil, avocado, almonds, peanuts	Lowers LDL cholesterol, reduces heart disease risk	Primary fat source
Polyunsaturated (omega-3)	Salmon, mackerel, flaxseed, walnuts	Anti-inflammatory, brain and heart health	250 to 500mg EPA/DHA daily
Polyunsaturated (omega-6)	Sunflower oil, corn oil, soybean oil	Essential but pro-inflammatory in excess	Keep omega-6:3 ratio below 4:1
Saturated	Butter, cheese, red meat, coconut oil	Raises LDL cholesterol (context-dependent)	< 10% of total calories
Trans fat	Partially hydrogenated oils, some margarine, fried food	Raises LDL, lowers HDL, increases heart disease	Avoid completely

What this means for you: Most of your fat should come from monounsaturated and polyunsaturated sources. Saturated fat isn't poison, the AHA recommends limiting it to 5 to 6% of calories for people with elevated LDL, and under 10% for everyone else. Trans fat is the one genuinely harmful type and should be eliminated entirely.

High-Fat Foods: A Practical Reference

Food	Serving	Total Fat	Main Fat Type
Avocado	1 medium	21g	Monounsaturated
Salmon fillet	150g	18g	Omega-3 polyunsaturated
Olive oil	1 tbsp	14g	Monounsaturated
Almonds	30g (23 nuts)	14g	Monounsaturated
Cheese (cheddar)	30g	10g	Saturated
Eggs	2 large	10g	Mixed (mostly mono/poly)
Dark chocolate (70%)	30g	12g	Saturated + monounsaturated

Related Nutrition Tools

Macro CalculatorBalance your protein, carbs, and fat Carb CalculatorFind your daily carb needs Protein CalculatorCalculate daily protein needs TDEE CalculatorFind your total daily calories Calories BurnedSee how activities compare Weight LossPlan a safe calorie deficit

How to use this tool

Select your preferred unit system

Enter your age, gender, height, and weight

Choose your activity level and fat preference

Common uses

Setting daily fat targets for weight management
Planning a ketogenic or low-fat diet
Balancing macronutrient intake
Managing cholesterol through diet
Optimising fat intake for athletic performance

Share this tool

Frequently Asked Questions

How much fat should I eat per day?

The Dietary Guidelines recommend 20 to 35% of total daily calories from fat. For a 2,000 kcal diet, that's 44 to 78 g per day. Your exact target depends on activity level, goals, and dietary preference.

Are all fats bad for you?

No. Unsaturated fats from olive oil, nuts, avocado, and fatty fish are heart-healthy and essential for hormone production. The fats to limit are saturated fats (under 10% of calories) and trans fats (avoid completely).

What is a high-fat or ketogenic diet?

A ketogenic diet gets 65 to 80% of calories from fat (roughly 144 to 178 g on 2,000 kcal), forcing the body to burn fat for fuel instead of carbohydrates. It can be effective for weight loss but isn't suitable for everyone.

Does eating fat make you fat?

Not by itself. Weight gain comes from a total calorie surplus, not fat alone. However, fat is calorie-dense at 9 kcal per gram, more than double protein or carbs, so portion awareness matters more with high-fat foods.

How much saturated fat is safe?

The American Heart Association recommends limiting saturated fat to 5 to 6% of total calories, about 13 g on a 2,000 kcal diet. The WHO sets the threshold slightly higher at under 10%.

What are trans fats and why should I avoid them?

Trans fats are artificially created by hydrogenating vegetable oils. They raise LDL (bad) cholesterol while lowering HDL (good) cholesterol, the worst combination for heart health. Most countries have now banned or restricted artificial trans fats.

How much omega-3 do I need daily?

The AHA recommends at least two servings of fatty fish per week, providing roughly 500 mg of EPA and DHA daily. Plant sources like flaxseed provide ALA, which the body converts to EPA and DHA inefficiently.

Can I eat too little fat?

Yes. Fat below 15% of calories can impair hormone production (especially testosterone and oestrogen), reduce absorption of fat-soluble vitamins (A, D, E, K), and leave you feeling hungry because fat is highly satiating.

What are the best sources of healthy fats?

Top sources include extra virgin olive oil, avocados, nuts (almonds, walnuts), seeds (chia, flaxseed), fatty fish (salmon, mackerel, sardines), and eggs. These provide mostly monounsaturated and polyunsaturated fats.

Should I eat low-fat or full-fat dairy?

Recent research has shifted toward neutral or positive views on full-fat dairy. Several large studies found no increased cardiovascular risk, and the extra satiety may reduce overall calorie intake. Choose whichever fits your calorie and fat targets.

How does fat intake affect hormones?

Dietary fat is essential for producing steroid hormones including testosterone, oestrogen, and cortisol. Very low-fat diets (under 15% of calories) are associated with reduced testosterone in men and menstrual irregularities in women.

Is coconut oil healthy?

Coconut oil is about 82% saturated fat, higher than butter. While it contains medium-chain triglycerides that are metabolised differently, most health organisations recommend using it sparingly and preferring olive oil or rapeseed oil as primary cooking fats.

Results are for general informational purposes only and should be checked before use. They are not professional advice. See our Disclaimer and Terms of Service.