Daily Fat Intake Calculator
Daily Calories
Fat Target (%)
✓Fat Target
Total Fat (g)
66.7
Max Saturated Fat
22.0g
Fat Calories
600 kcal
Dietary fat (9 kcal/g) is essential for fat-soluble vitamins, hormones, and brain health. Recommended intake is 20–35% of total calories, mostly from unsaturated sources.
- 1Fat grams = (Calories × fat%) / 9
- 2Saturated fat: limit to < 10% of total calories
- 3Unsaturated fats (olive oil, avocado, fish) preferred
- 4Trans fats: minimise as much as possible
2,000 kcal, 30% from fat=600 kcal from fat; 67g total; ~22g saturated max
| Type | Target |
|---|---|
| Total fat | 20–35% of calories |
| Saturated | < 10% of calories |
| Unsaturated | Majority of fat intake |
| Trans fat | As low as possible |
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