Fat Intake Calculator
Estimate a healthy daily fat intake target (in grams) from your calorie needs.
Reviewed October 7, 2026 Runs in your browser — inputs are never stored
This tool provides general educational estimates only and is not medical advice. It does not diagnose, treat, or replace guidance from a qualified healthcare provider. Consult a doctor for decisions about your health.
About the Fat Intake Calculator
The fat intake calculator estimates how many grams of dietary fat to eat per day. It works out your daily calorie target from your body measurements, activity level and goal, then assigns 30% of those calories to fat — within the 20–35% range recommended by dietary guidelines — and divides by 9 kcal per gram. Fat is essential for hormone production and for absorbing vitamins A, D, E and K, so very low intakes are not advisable. Most of it should come from unsaturated sources such as olive oil, nuts, seeds and oily fish, with saturated fat kept to less than 10% of calories.
How to use it
- 1Select your sex and enter your age, weight and height.
- 2Choose your activity level and goal.
- 3Press Calculate to see your daily fat target in grams.
Worked example
at a maintenance intake of about 2,662 kcal a day, 30% from fat is about 799 kcal, or roughly 89 g of fat per day.
How it works
How it works
Dietary fat should be roughly 20–35% of calories; we use 30%. Fat provides 9 kcal per gram.
Who it is for
People planning a balanced diet and anyone setting macronutrient targets.
Why it helps
Fat is calorie-dense, so a gram target helps keep intake within a healthy range.
Common use cases
- Setting a fat target alongside protein and carbohydrate
- Checking whether a low-fat diet still meets minimum needs
- Balancing fat intake in a weight-loss plan
Frequently asked questions
A:No. Healthy unsaturated fats are essential; limit saturated and trans fats.
A:Typically 20–35% of total calories.
Reviewed for accuracy · Last updated October 7, 2026
Formulas follow recognised clinical references — including WHO BMI classifications, the Mifflin-St Jeor equation, and Naegele’s rule — and are periodically checked against published reference values.
CalcWisee Editorial Team
Calculator development and formula review
CalcWisee is an independent site founded by Ayman. Every calculator is built from a published formula or official definition, tested against hand-worked examples before it goes live, and corrected promptly when a reader reports an issue to ayman@calcwisee.com.
Expertise: Financial mathematics, Health and fitness formulas, Applied mathematics, Unit conversion standards
References & sources
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