Fat intake calculator
Estimate the amount of dietary fat you should consume daily, based on your estimated calorie needs. Results also include recommended saturated fat limits. Results update as you change inputs.
Daily calories are estimated from BMR × activity level. Fat allowances use 20–35% of calories (9 calories per gram of fat). Saturated fat limits use 10% and 7% of calories. These are estimates only and are not medical advice.
Fat Intake Calculator
- Exercise: 15–30 minutes of elevated heart rate activity.
- Intense exercise: 45–120 minutes of elevated heart rate activity.
- Very intense exercise: 2+ hours of elevated heart rate activity.
Result
Based on your estimated daily calorie needs, these are recommended fat and saturated fat allowances for common weight goals:
| Goal | Daily Calorie Allowance | Daily Fat Allowance (20–35%)* | Saturated Fat Allowance (10%)* | Saturated Fat Allowance to Help Reduce Heart Disease (7%)* |
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* Note that the percentages provided reflect percentages of total daily caloric intake.