Dietary Fat Intake Calculator
Determine daily fat intake by choosing your calorie target and a nutrition pattern. The calculator highlights grams per day, calories from fat, and essential fat estimates for maintaining hormonal health.
Used to estimate minimum essential fat mass.
Optional—helps contextualize essential fat and hormonal health.
Daily Fat Intake Summary
Target fat
73.3 g/day
≈ 660 kcal (30% of calories)
Recommended range
49 – 86 g/day
Essential fat estimate
8.4 kg
Minimum fat mass to support hormone production
Tip
Spread fat intake across meals for satiety and nutrient absorption. Pair unsaturated fats (olive oil, nuts, avocado, fatty fish) with lean proteins and vegetables for balanced meals.
How to Use This Calculator
Set a calorie target
Use your maintenance or goal calories from the EER, TDEE, or calorie calculators. Fat intake is then a percentage of this total.
Choose your nutrition pattern
Select the diet style that fits your goals. Low-fat approaches emphasize carbohydrates, while ketogenic plans rely heavily on fat.
Adjust for body composition
Monitor energy levels, hormone health, and performance. Increase or decrease fat intake alongside carbs to find the blend that works best.
Formula
Daily fat (g) = [Calories × (Fat % ÷ 100)] ÷ 9
Essential fat mass (kg) ≈ Body weight (kg) × Sex-specific minimum fat %
- Fat provides 9 kcal per gram.
- Standard guidelines recommend 20–35% of calories from fat for most adults.
- Ketogenic diets typically span 55–75% fat to promote ketosis.
Full Description
Dietary fat supports hormone production, cell membranes, and fat-soluble vitamin absorption. While fat is energy dense, the quality and distribution of fat sources matter more than strict totals. Emphasise unsaturated fats (olive oil, nuts, seeds, fish) while moderating industrial trans fats and excessive saturated fat.
Athletic goals, medical conditions, and personal preferences all influence ideal fat intake. Pair this calculator with macro, calorie, and micronutrient tools to build a balanced nutrition plan. Consult registered dietitians for individualized recommendations.
Frequently Asked Questions
Can I go below 15% of calories from fat?
Very low fat diets (<15%) may compromise hormone production and fat-soluble vitamin absorption. Consult a clinician before attempting extreme restriction.
How do I track fat intake?
Use food scales or nutrition apps to log meals. Look at nutrition labels for total fat and saturated fat per serving.
Do unsaturated and saturated fats count the same?
Both provide 9 kcal/g, but unsaturated fats support heart health more than saturated fats. Favor mono- and polyunsaturated sources.
How does fat intake impact cholesterol?
Quality matters. Replacing saturated fat with unsaturated fat can lower LDL cholesterol. Monitor blood work and work with healthcare providers if you have lipid concerns.