Fat Intake Calculator

1. Enter your daily calorie goal. If you do not know it, use a TDEE calculator. A common starting point is 2,000 calories for women and 2,500 for men.
2. Adjust the fat percentage slider. The green zone (20-35%) represents the Dietary Reference Intake range. Below 20% is considered low-fat; above 35% is considered high-fat.
3. Read your daily fat targets. The calculator shows total fat grams, maximum saturated fat, and the remainder as unsaturated fat.
4. Check the food reference table. Use it to see which foods fit your fat budget and which fat types they contain.

Fat provides 9 calories per gram, more than twice the calorie density of carbohydrates or protein. The calculator converts a calorie target and fat percentage into a gram target:

Fat calories = Total daily calories × Fat %
Fat grams    = Fat calories / 9

Example at 2,000 calories and 30% fat:

Fat calories = 2000 × 0.30 = 600 kcal
Fat grams    = 600 / 9    = 67g per day

Saturated fat limit is calculated at 10% of total calories:

Sat fat calories = 2000 × 0.10 = 200 kcal
Sat fat grams    = 200 / 9    = 22g per day

The DRI recommends total fat at 20-35% of calories. At 2,000 calories, that is 44g to 78g per day. Below 20% fat can impair absorption of fat-soluble vitamins (A, D, E, K) and disrupt hormone production.