Fat Intake Calculator
Estimate how much dietary fat you should consume daily based on your TDEE and calorie goal. Includes saturated fat limit recommendations.
Privacy: All calculations run locally in your browser. We do not send your inputs to any server.
FAQ
How much fat should I eat per day?
The Dietary Guidelines for Americans recommend 20–35% of total calories from fat. For a 2 000 kcal diet, that is approximately 44–78 g per day.
Is fat bad for you?
No. Fat is essential for hormone production, nutrient absorption, and cell structure. The type of fat matters most—unsaturated fats are beneficial, while trans fats should be avoided entirely.
What about saturated fat?
The Dietary Guidelines recommend less than 10% of calories from saturated fat. The AHA suggests less than 5–6% for heart health. Replacing saturated fats with unsaturated fats can reduce cardiovascular risk.