Calculate how much dietary fat you should eat per day based on your weight, height, age, activity level, and goal. Supports weight loss, maintenance, muscle gain, athletic performance, ketogenic, and heart-healthy goals. Get a full macro breakdown, fat type breakdown (saturated, mono, poly), meal split, saturated fat limit, and healthy fat food sources.
Fat Intake Calculator is part of the Nutrition & Diet collection. If you want a broader view of similar workflows, open the Nutrition & Diet category page or browse all QuickTools categories.
Common next steps after this tool include Calorie Intake Calculator, Protein Intake Calculator and Carb Intake Calculator.
Select Metric (kg/cm) or US (lbs/ft+in) based on your preferred measurement units.
Input your gender, age, weight, and height. These are used by the Mifflin-St Jeor equation to calculate your BMR accurately.
Pick the activity level that best reflects your typical weekly exercise and daily movement habits.
Select from 6 goals: Lose Weight, Maintain, Gain Muscle, Athletic Performance, Ketogenic, or Heart Healthy.
Get your daily fat target, fat type breakdown (saturated, mono & polyunsaturated), full macro split, and meal plan.
Use the food sources table and meal split to plan meals that hit your fat target within healthy fat-type ratios.
The calculator uses the Mifflin-St Jeor equation — the most accurate BMR formula for general populations — to determine your basal energy requirement. It then applies an activity multiplier to calculate TDEE, adjusts for your goal, and derives your fat intake using evidence-based macronutrient ratios from USDA, AHA, and WHO guidelines.
| Step | Formula |
|---|---|
| BMR (Male) | 10 × weight(kg) + 6.25 × height(cm) − 5 × age + 5 |
| BMR (Female) | 10 × weight(kg) + 6.25 × height(cm) − 5 × age − 161 |
| TDEE | BMR × Activity Multiplier (1.2 – 1.9) |
| Target Calories | TDEE + Goal Adjustment (−500 to +300 kcal) |
| Daily Fat (g) | (Target Calories × Fat %) ÷ 9 |
| Sat Fat Limit | (Target Calories × 7%) ÷ 9 (AHA recommendation) |
| Goal | Fat % | Fat Range | Cal Adjustment | Focus |
|---|---|---|---|---|
| 🔥 Lose Weight | 30% | 25–35% | −500 kcal | Moderate fat preserves satiety and hormones in a deficit |
| ⚖️ Maintain Weight | 30% | 25–35% | None | Balanced fat at TDEE for overall health |
| 💪 Gain Muscle | 30% | 25–35% | +300 kcal | Adequate fat supports testosterone and anabolic hormones |
| 🏅 Athletic Performance | 22% | 20–30% | None | Lower fat to allow higher carb intake for peak performance |
| 🥑 Ketogenic | 70% | 65–75% | None | Fat is the primary fuel source; focus on quality fats |
| ❤️ Heart Healthy | 28% | 25–35% | None | Low sat fat (≤7%), high MUFA/PUFA for cardiovascular health |
80 kg · 178 cm · Moderately Active
→ 94 g fat/day · Sat fat ≤ 22g
62 kg · 163 cm · Lightly Active
→ 149 g fat/day · Keto fuel
88 kg · 175 cm · Sedentary
→ 67 g fat/day · Sat fat ≤ 17g
Not all fats are created equal. Research shows the type of fat matters far more than the total amount. Replacing saturated and trans fats with unsaturated fats significantly reduces cardiovascular disease risk.
Found in red meat, butter, full-fat dairy, and coconut oil. The AHA recommends keeping saturated fat below 7% of total calories (~15-20g/day). High intake raises LDL ('bad') cholesterol and increases cardiovascular risk.
Artificial trans fats (partially hydrogenated oils) found in processed foods raise LDL and lower HDL cholesterol. Most countries have banned or restricted their use. Check labels for 'partially hydrogenated oil'.
Found in olive oil, avocados, and most nuts. Monounsaturated fats raise HDL ('good') cholesterol, lower LDL, and reduce inflammation. They are the cornerstone of the Mediterranean diet.
Includes omega-3 (salmon, walnuts, chia seeds) and omega-6 (sunflower oil, soy). Omega-3s are strongly anti-inflammatory and cardioprotective. Aim for a ratio closer to 1:4 (omega-3:omega-6) rather than the typical Western 1:20 ratio.
The brain is 60% fat by dry weight. Essential fatty acids — particularly omega-3 DHA — are critical for cognitive function, memory, and mood regulation.
The right fats protect the heart. Replacing saturated fat with unsaturated fat lowers LDL cholesterol and reduces the risk of heart disease and stroke by up to 30%.
Fat-soluble vitamins A, D, E, and K can only be absorbed when dietary fat is present. Low-fat diets risk deficiencies in these critical micronutrients.
Cholesterol and fat are raw materials for sex hormones (oestrogen, testosterone) and cortisol. Too little dietary fat disrupts hormone balance, energy, and metabolism.
Dietary guidelines recommend 20–35% of total calories from fat for most adults. For a 2,000 kcal diet, this is 44–78g fat/day. The exact amount depends on your weight, activity level, and health goal — use this calculator for a personalised target.
No — fat is an essential macronutrient. The type matters more than the total amount. Unsaturated fats (olive oil, avocado, nuts, fish) are beneficial for heart health. Saturated fats should be limited, and artificial trans fats avoided entirely.
The American Heart Association recommends limiting saturated fat to less than 7% of total daily calories. For a 2,000 kcal diet, that's about 15g of saturated fat per day. This calculator automatically shows your personalised saturated fat ceiling.
Fat itself does not cause weight gain — excess calories do. At 9 kcal per gram, fat is calorie-dense, so portions matter. A moderate fat intake within your calorie target supports health without causing weight gain.
On a ketogenic diet, fat typically provides 65–75% of total calories to ensure the body stays in ketosis. For a 1,800 kcal keto target, that's approximately 130–150g fat per day. Emphasise olive oil, avocados, nuts, and fatty fish over saturated sources.
Top sources include: avocados (monounsaturated), olive oil (monounsaturated), wild salmon and sardines (omega-3), walnuts and chia seeds (omega-3 ALA), and almonds (monounsaturated + vitamin E). Minimise butter, red meat fat, and processed foods high in saturated fat.
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