# Fat Intake Calculator

URL: https://speedycalculator.com/calculators/health/fat/
Last updated: 2026-10-30

> The fat intake calculator shows how many grams of total fat and saturated fat to eat each day from your calorie needs, using the 20–35% of calories recommended for adults and the under-10% limit for saturated fat.

## Inputs

- Sex
- Age (years)
- Weight (kg, lb, st, g)
- Height (cm, in, m, ft, mm)
- Activity level
- Goal

## Results

- Daily calories
- Fat – minimum (20%)
- Fat – middle (27.5%)
- Fat – maximum (35%)
- Saturated fat limit (10%)
- Saturated fat – heart-health target (6%)

## Formula

```
Fat g = calories × % ÷ 9
Range: 20–35% of calories
Saturated fat: < 10% of calories
```

## Explanation

Fat is essential for hormones, cell membranes and absorbing vitamins A, D, E and K. Replacing saturated fat with unsaturated fats from olive oil, nuts, seeds and fish lowers LDL cholesterol and heart disease risk.

### How to use the Fat Intake Calculator

- **Sex**
- **Age**
- **Weight**
- **Height**
- **Activity level**
- **Goal**

Results update as you type, and every field accepts the units shown in its menu.

### How it works

Enter your details and activity level. The calculator estimates daily calories with Mifflin–St Jeor and converts the recommended percentages to grams.

### Inputs explained

FieldWhat to enterSexChoose one: Male, FemaleAgeIn yearsWeightUnits: kg, lb, st, gHeightUnits: cm, in, m, ft, mmActivity levelChoose one: Basal metabolic rate (no activity), Sedentary – little or no exercise, Light – exercise 1–3 times a week, Moderate – exercise 4–5 times a week …GoalChoose one: Maintain, Lose 0.5 kg a week, Gain 0.25 kg a week

### What each result means

- **Fat – minimum (20%)** = [Daily calories]×0.20÷9
- **Fat – middle (27.5%)** = [Daily calories]×0.275÷9
- **Fat – maximum (35%)** = [Daily calories]×0.35÷9
- **Saturated fat limit (10%)** = [Daily calories]×0.10÷9
- **Saturated fat – heart-health target (6%)** = [Daily calories]×0.06÷9

### Example values

How the main result changes when **Age** changes and everything else stays at the example values above:

Age (years)Fat – middle (27.5%) (g/day)158022.579307737.57545746070
*Health note: this calculator is for education and screening only and is not a diagnosis or treatment advice. Discuss your results with a qualified clinician.*

## Worked example

Inputs — Sex: Male; Age: 30 years; Weight: 75 kg; Height: 178 cm; Activity level: Moderate – exercise 4–5 times a week; Goal: Maintain.

Results — Daily calories = 2,516 kcal/day; Fat – minimum (20%) = 56 g/day; **Fat – middle (27.5%) = 77 g/day**; Fat – maximum (35%) = 98 g/day; Saturated fat limit (10%) = 28 g/day; Saturated fat – heart-health target (6%) = 17 g/day.

## Key terms

- **Saturated fat**: Fat that is solid at room temperature, mostly from meat and dairy.

## FAQ

**Is fat bad for you?**
No – the type matters. Favour unsaturated fats and limit saturated and trans fats.

**How much saturated fat is too much?**
Less than 10% of calories (AHA suggests 6% for people with high LDL).

**Do I need omega-3s?**
Yes – about 1.1–1.6 g/day of ALA, plus oily fish twice a week for EPA and DHA.


## Sources

- [Dietary Guidelines for Americans 2020–2025](https://www.dietaryguidelines.gov/)
- [American Heart Association](https://www.heart.org/)