Daily Fat Intake Calculator
Calculate your daily dietary fat target based on total calories and the ratio that works best for you.
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Your results
Daily Fat
56 g
- Calories from fat
- 500 kcal
- Saturated fat limit (10%)
- 22 g
Why Fat Is Essential
Dietary fat provides essential omega-3 and omega-6 fatty acids, supports hormone production, and helps absorb fat-soluble vitamins (A, D, E, K).
Going below 0.5 g/kg of body weight in fat for extended periods can impair hormones, especially in women.
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Frequently Asked Questions
Are all fats equal?
No — prioritize unsaturated fats (olive oil, nuts, fatty fish, avocado) and limit trans fats. Saturated fat should stay under 10% of calories.