Determine your optimal daily fat intake based on your calorie needs and desired macronutrient balance.

Dietary fat is essential for hormone production, brain health, energy, and nutrient absorption. This Fat Intake Calculator helps you find the right balance — whether your goal is weight loss, maintenance, or performance.

Why Calculate Fat Intake?

Despite its reputation, fat is not your enemy. In fact, it’s a critical macronutrient that supports:

• Hormone regulation (especially testosterone and estrogen)
• Brain function and mental clarity
• Cell membrane integrity
• Absorption of fat-soluble vitamins (A, D, E, K)
• Satiety and appetite control

Balancing your fat intake can lead to more sustainable energy levels, improved mood, and better overall nutrition.

How the Calculator Works

This calculator uses the following inputs:

• Body weight (in kilograms)
• Total daily calorie intake
• Desired fat percentage of your total calories

Then it calculates:

• Grams of fat per day
• Calories from fat

Formula Used:

Calories from Fat = Total Calories × (Fat % / 100)
Fat (grams) = Calories from Fat ÷ 9

(Note: 1 gram of fat = 9 calories)

Recommended Fat Intake Ranges

Depending on your goal and dietary approach, fat can make up anywhere from 20% to 35% of your total calories:

Choose a percentage based on your dietary preference and health needs.

Example

For someone eating 2,000 calories per day and choosing 30% of calories from fat:

2,000 × 0.30 = 600 calories from fat
600 ÷ 9 = 67 grams of fat per day

Types of Fat Matter

Focus on healthy fat sources:

• Monounsaturated fats (olive oil, avocados, nuts)
• Polyunsaturated fats (fatty fish, flaxseeds, walnuts)
• Saturated fats (in moderation: eggs, dairy, coconut)

Avoid or minimize:

• Trans fats (found in some processed snacks and baked goods)

Frequently Asked Questions

Is a high-fat diet safe?

When sourced from whole, unprocessed foods, healthy fats are beneficial — even in higher amounts. Just ensure your total calorie intake aligns with your goals.

What’s the lowest fat intake I should aim for?

Experts recommend not going below 15–20% of total calories from fat, to maintain proper hormone function and vitamin absorption.

Can I combine this with macro tracking?

Yes! This calculator fits perfectly into any macronutrient-based diet like IIFYM, keto, or low-fat plans.

Calculate Your Ideal Fat Intake

Enter your weight, daily calorie intake, and desired fat percentage above to find out exactly how many grams of fat you should eat per day.