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Fat Intake Calculator
Daily fat grams from your calories, with a saturated-fat cap.
Results
- Daily fat
- 70 g – 78 g
- Minimum (1 g/kg)
- 70 g
- Saturated fat cap
- 22 g
Fat
Calories × 20–35% ÷ 9 g
Minimum 1 g/kg body weight
Dietary fat carries vitamins A, D, E, and K, so intake below the minimum reduces their absorption.
Eat 20–35% of your daily calories from fat, and never below 1 g per kg of body weight. Fat supplies 9 calories per gram.
Enter your weight and calories for a daily gram range and a saturated-fat cap of 10% of calories.
How to calculate fat intake
To calculate fat intake, take 20–35% of your calories and divide by 9, keeping at least 1 g/kg. Saturated fat should stay under 10% of calories.
Worked example: 2,000 calories × 30% = 600 calories ÷ 9 = 67 g of fat.
Frequently asked questions
About 20–35% of your calories — roughly 44–78 g on a 2,000-calorie plan — with a minimum of 1 g/kg.
Fat supplies about 9 calories per gram (8.8 precisely), more than double protein or carbs.
No. Fat is essential for hormones and vitamin absorption. Limit saturated fat to under 10% of calories and favor unsaturated sources.
Results are estimates based on population averages and are not medical advice. Consult a doctor or registered dietitian nutritionist (RDN) before making large changes to your diet, especially for deficits over 2 lb (0.9 kg) per week, during pregnancy or nursing, or for anyone under 18.