Fat Intake Calculator
Convert a daily calorie target and fat percentage into grams of dietary fat, with a saturated-fat limit. Free.
Independently verified for accuracy
Calculator by Toolsloft ↗- Fat per day
- 66.67 g
- Calories from fat
- 600
- Saturated fat limit
- 22.22 g
This fat intake calculator converts a daily calorie target and a fat percentage into grams of dietary fat per day. It also shows the saturated-fat ceiling most guidelines recommend. Use it alongside a calorie or macro plan to set a realistic fat goal.
How this is calculated
Dietary fat supplies 9 calories per gram, the Atwater factor on nutrition labels. The calculator multiplies daily calories by your fat percentage to get fat calories, then divides by 9 for grams. The saturated-fat limit is 10 percent of total calories divided by 9, following American Heart Association guidance. The Dietary Guidelines for Americans suggest 20 to 35 percent of calories from fat for adults.
How to use
- Enter your daily calorie target.
- Enter the percentage of calories you want from fat.
- Read your daily fat grams and the recommended saturated-fat ceiling.
Examples
- 2,000 cal, 30% fat:
66.67 g fat, 22.22 g saturated max - 2,200 cal, 25% fat:
61.11 g fat, 24.44 g saturated max
FAQ
- How many calories are in a gram of fat?
- Fat provides about 9 calories per gram, more than double the 4 calories per gram in carbohydrate or protein. That is why fat grams add up to calories quickly.
- What fat percentage is healthy?
- The Dietary Guidelines for Americans recommend 20 to 35 percent of calories from fat for most adults, favoring unsaturated sources like nuts, olive oil, and fish.
- Why show a saturated-fat limit?
- The American Heart Association suggests keeping saturated fat under about 10 percent of daily calories, and lower for people managing cholesterol. The calculator flags that ceiling in grams.