Fat Intake Calculator

Your details

Pick "calorie target" if you know your daily calories, otherwise estimate them from your body stats.
Your total daily energy intake. Use a calorie or TDEE calculator if you are unsure.
kcal/day
The share of your daily calories you want to come from fat, within the 20-35% range.
The recommended ceiling for saturated fat. The American Heart Association sets the stricter target, a dietary pattern achieving 5 to 6% of calories from saturated fat.
Daily fat targetWithin recommended range
67g/day
Daily calories used2,000kcal/day
Calories from fat600kcal/day
Lower end of range44g/day
Upper end of range78g/day
Saturated fat limit22g/day
Equals about (olive oil)4.8tbsp
Low end44
Your target67
High end78

Aim for about 67 g of fat a day at 30% of calories (recommended range 44 to 78 g).

  • The Acceptable Macronutrient Distribution Range places total fat at 20-35% of calories at this age; most balanced diets fall comfortably inside that band.
  • Keep saturated fat under 10% of calories, roughly 22 g a day at this calorie level.
  • Favor unsaturated fats from nuts, seeds, olive oil, avocado and fish over saturated and trans fats.

Next stepThat is roughly 4.8 tablespoons of olive oil worth of fat. Read nutrition labels and tally the "Total Fat" line across the day to compare with your target.

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