Fat Intake Calculator
Find a healthy daily range of dietary fat, and your saturated fat limit, from your calorie needs.
About the Fat Intake Calculator
The National Academies' acceptable range for adults is 20–35% of calories from fat. The Dietary Guidelines for Americans 2025–2030 keep saturated fat under 10% of calories. Fat gives 9 kcal per gram, more than twice protein or carbs.
The formula
Fat (g) = calories × 20–35% ÷ 9
Worked example
Example: Fat per day = 66–116 g
- Inputs: Units: lb / ft; Sex: Male; Age: 39 years; Height: 6 ft; and: 10 in; Weight: 180 lb; Activity level: Moderate (exercise 3–5 days/week).
- Formula: Fat (g) = calories × 20–35% ÷ 9
- Result: Fat per day = 66–116 g
- Saturated fat limit (under 10% of calories): under 33 g
- Calories: 2,989 kcal
Things to keep in mind
- This is an estimate for general information, not medical advice. Talk to a doctor or other qualified professional about your health.
Questions people ask
Which fats are best?
Unsaturated fats from olive oil, nuts, seeds, avocado and fish; limit saturated fat and avoid trans fat.
Is low-fat better for weight loss?
Not by itself; total calories matter more than the fat share.