Fat Intake Calculator

No. Essential for hormone production, cell membranes, vitamin absorption. 20–35% of calories appropriate. Type matters: unsaturated > saturated > trans fats.

Saturated (meat, dairy): raises LDL cholesterol. Unsaturated (nuts, fish, oils): lowers LDL, raises HDL. Trans fats (processed): worst; increase LDL, lower HDL. Limit trans fats.

> 35% of calories increases cardiovascular risk, obesity risk. < 20% may reduce satiety, hormone production (low-fat diets linked to mood/hormonal issues).