Fat grams by approach
Grams per day at your calorie level for each fat strategy.
Home / Fitness & Health / Fat Intake Calculator
Diet & Nutrition
Fat Intake Calculator
Convert your daily calories into a dietary fat target in grams, with a saturated-fat limit, for low, moderate, or higher-fat eating.
Daily fat target
73 g/day
Calories from fat—
Saturated fat limit—
Per meal (of 4)—
How it works
Dietary fat provides 9 calories per gram — more than double protein or carbs. To find your target, take the share of calories you want from fat and divide by nine. Fat is essential for hormones and absorbing fat-soluble vitamins, so it should not drop too low.
Fat grams = calories × fat% ÷ 9
Saturated-fat limit ≈ calories × 10% ÷ 9
Saturated-fat limit ≈ calories × 10% ÷ 9
- Keep total fat around 20–35% of calories for most people.
- Favour unsaturated fats — olive oil, nuts, avocado, oily fish.
- Limit saturated fat to under 10% of calories and avoid trans fats.
Frequently asked questions
How low can I take fat?
Going below about 0.5 g per kg of body weight for long periods can affect hormones. Very low-fat diets are best kept short-term and supervised.
Is a high-fat diet unhealthy?
Not inherently. Higher-fat, lower-carb patterns can be healthy when the fats are mostly unsaturated and overall calories are controlled.