Daily Fat Intake Calculator — How Much Fat to Eat

Recommended fat intake is about 20–35% of total daily energy. For a 2000 kcal diet at 30% that is 600 kcal, or about 67 g of fat per day (1 g = 9 kcal). The lower end suits cutting, the higher end is used in low-carb diets.

Fat is the most calorie-dense macronutrient — 1 gram provides 9 kcal, while protein and carbs provide 4 kcal each. So even a small amount of fat significantly affects the energy balance. The calculator divides calories from fat by 9 to convert to grams.

Guidelines (WHO, EFSA) recommend saturated fat below 10% of energy. For a 2000 kcal diet that is a maximum of 200 kcal, or about 22 g per day. Excess (fatty meat, butter, lard) is linked to raised LDL cholesterol.

Saturated fats (meat, dairy) in excess raise LDL cholesterol. Unsaturated fats (olive oil, avocado, nuts, fish) are heart-healthy. It is recommended that most dietary fat comes from unsaturated sources.

The best sources include: olive oil, rapeseed oil, avocado, nuts, seeds (chia, flaxseed) and oily fish (salmon, mackerel, sardines — rich in omega-3). They provide heart-healthy fatty acids.

Fat is essential — it supports absorption of vitamins A, D, E, K, hormone production and brain function. Too little (below 20% of energy) can disrupt hormones. It is better to choose healthy sources than to cut fat drastically.

Trans fats (from partially hydrogenated oils) are the most harmful — they raise LDL and lower HDL, increasing heart disease risk. They appear in some margarines, fast food and confectionery. WHO recommends minimising them.

When cutting, 20–25% of energy from fat is common, leaving room for protein and carbs. Some prefer higher-fat diets (30–35%). The key is the calorie deficit — proportions can be adjusted to preference.

No — the calculator focuses only on fat, converting the chosen percentage of calories into grams. The remaining calories should be split between protein and carbs. Use the calorie and protein calculators as well.

No. The calculator gives indicative values based on general guidelines and does not account for health status, conditions, pregnancy or individual metabolic needs. For medical goals, consult a dietitian or doctor.