Fat Intake Calculator
Fat is essential for hormones and vitamin absorption. Find your daily fat target in grams for any calorie level.
Fat per day
73 g
Calories from fat
660 kcal
≈ tbsp olive oil (14 g)
5.2
Formula
fat grams = calories × fat% ÷ 9How to use the Fat Intake Calculator
- 1Enter your daily calorie target
- 2Choose a fat percentage (20–35% is typical)
- 3See your fat target in grams
Frequently Asked Questions
How much fat should I eat per day?
Guidelines suggest 20–35% of calories from fat — about 45–80 g at 2,100 kcal. Going below 0.5 g/kg risks hormone issues.
Are all fats the same?
No. Prioritize unsaturated fats (olive oil, nuts, fish), keep saturated fat moderate and minimize trans fats.