Find your daily fat target — minimum, recommended, maximum, and saturated cap — based on your calorie goal and diet style. Updates live as you type.
Results update live as you change values.
Recommended daily fat
Minimum
49 g
Maximum
86 g
Saturated cap
≤24 g
Calories
605 kcal
| Diet style | Fat % | Grams (your kcal) | Your pick |
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The Formula
We multiply your calorie target by the percentage of calories that should come from fat (low/high cut-offs), then divide by 9 — because fat supplies 9 kcal per gram, more than double carbs or protein.
The American Heart Association recommends keeping saturated fat below 10% of total calories. We compute that cap separately so you can balance unsaturated and saturated sources.
Fat Formula
About This Tool
A fat intake calculator turns your calorie target and dietary style into a concrete daily fat target in grams. Fat is essential — it powers hormones, builds cell membranes, and helps your body absorb fat-soluble vitamins A, D, E, and K.
The official AMDR (Acceptable Macronutrient Distribution Range) for fat is 20–35% of calories for adults. The American Heart Association adds: keep saturated fat under 10% and minimise trans fats. Low-fat plans dip to 10–20%, while ketogenic diets push fat to 60–75% to drive ketone production.
This tool gives you a minimum, recommended, and maximum in grams plus a saturated-fat cap. Pair with the Protein and Carbohydrate calculators to build a complete macro plan.
Instant Live Results
Fat grams update the moment you change a value.
Min / Rec / Max
A full target band — meal planning stays flexible.
Three Diet Styles
Balanced, low-fat, and ketogenic ranges in one tap.
Saturated-Fat Cap
AHA-recommended 10% limit calculated for you.
Backed by Guidelines
AMDR ranges from the Institute of Medicine.
100% Free & Private
No account needed. All maths runs in your browser.
Two inputs, four numbers — your daily fat plan in seconds.
Use your daily calorie goal. Don't know it? Run the Calorie or TDEE calculator first.
Balanced for everyday eating, Low fat for heart-health emphasis, or Keto for very-low-carb.
The Recommended value sits at the midpoint. Most days should land between Min and Max.
Keep saturated fat under the displayed limit — usually 10% of total calories.
Olive oil, avocado, nuts, fatty fish — these protect heart health and reduce inflammation.
Pair with the Protein and Carbohydrate calculators for a full macro plan.
Everything you need to know about daily fat intake.
The AMDR recommends 20–35% of calories from fat. On a 2,000-kcal diet that's roughly 44–78 grams per day. Keto pushes much higher (60–75%); low-fat plans drop lower (10–20%).
Fat supplies 9 kcal per gram — more than twice carbs or protein (4 kcal/g). That's why fat is so calorie-dense and small portion changes have a big impact.
Saturated fats (red meat, butter, coconut oil, full-fat dairy) are solid at room temperature; AHA recommends capping these at 10% of calories. Unsaturated fats (olive oil, fish, nuts, seeds, avocado) are liquid and are heart-protective.
No — fat is an essential macronutrient. Going below 20% of calories long-term can disrupt hormone production and impair absorption of fat-soluble vitamins. Focus on quality: unsaturated > saturated > trans (avoid).
Omega-3s (EPA, DHA, ALA) are essential fats your body can't make. Aim for 2+ servings of fatty fish weekly (salmon, sardines, mackerel) or 250–500 mg combined EPA+DHA from a quality supplement.
Yes. Artificial trans fats raise LDL cholesterol and lower HDL — a strong driver of heart disease. The FDA banned them from US food production in 2018; check labels for "partially hydrogenated oils" in imported or older products.
Strict ketogenic plans push fat that high to drive the body into ketosis — burning fat for fuel because carbs are restricted to 5–10% of calories. Modified low-carb plans don't require this extreme split.