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
| Field | What to enter |
|---|---|
| Sex | Choose one: Male, Female |
| Age | In years |
| Weight | Units: kg, lb, st, g |
| Height | Units: cm, in, m, ft, mm |
| Activity level | Choose 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 … |
| Goal | Choose 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) |
|---|---|
| 15 | 80 |
| 22.5 | 79 |
| 30 | 77 |
| 37.5 | 75 |
| 45 | 74 |
| 60 | 70 |
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.
Formula
Fat g = calories × % ÷ 9
Range: 20–35% of calories
Saturated fat: < 10% of calories
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.
Frequently asked questions
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.