Fat Intake Calculator
Enter Details
Results (Daily Fat Allowance)
| Goal | Daily Calories | Daily Fat (20-35%)* | Saturated Fat (10%)* | Saturated Fat to Reduce Heart Disease (7%)* |
|---|---|---|---|---|
| Weight Maintenance | — | — | — | — |
| Lose 0.5 kg/week | — | — | — | — |
| Lose 1 kg/week | — | — | — | — |
| Gain 0.5 kg/week | — | — | — | — |
| Gain 1 kg/week | — | — | — | — |
* Note that the percentages provided reflect percentages of total daily caloric intake.
Understanding Daily Fat Intake Calculations
Dietary fats are necessary for nutrient absorption, hormone production, and overall cellular integrity. To determine your daily fat intake target, we take your daily calorie target, apply your preferred fat energy percentage, and divide by the caloric density of dietary fats, which is **9 kcal per gram**.
The Math
Daily fat requirements are computed using this formula:
- $$\text{Fat (grams/day)} = \frac{\text{Daily Calories} \times (\text{Fat Ratio \%} / 100)}{9\text{ kcal/gram}}$$
Disclaimer. Fat requirements differ based on individual insulin response, hormone profiles, athletic style, and wellness goals. Consult a medical professional or registered dietitian before transitioning to high-fat or ketogenic eating patterns.