Fat Intake Calculator
Work out how many grams of fat to eat per day for a balanced diet or specific low-fat and keto styles, with guidance on saturated fat limits.
Daily fat target (Balanced (30%))
67 g
Calories from fat
600 kcal
Saturated fat limit (<10%)
22 g max
Prioritise unsaturated fats (olive oil, nuts, fish, avocado). The American Heart Association recommends under 7% of calories from saturated fat for heart health.
How to Use the Fat Intake Calculator
- Enter your details to estimate daily calorie needs, or enter a calorie target directly.
- Choose an intake style: low-fat, balanced (20-35%) or high-fat/keto.
- Read total fat grams plus the recommended cap on saturated fat.
Formulas Used
Fat (g) = (calorie target × fat %) / 9 kcal per gram
Acceptable macronutrient range: 20-35% of calories from fat
Saturated fat: under 10% of calories (AHA advises under 7% for heart health)
Frequently Asked Questions
Is dietary fat bad for you?
No - fat is essential for hormone production, vitamin absorption and cell membranes. The type matters: unsaturated fats support heart health while trans fats and excess saturated fat raise cardiovascular risk.
What is the minimum fat intake?
Most guidelines suggest at least 20% of calories from fat, and never below about 0.5 g/kg body weight, to avoid deficiencies in essential fatty acids and fat-soluble vitamins.
How much fat on a keto diet?
Typically 70-75% of calories, which works out near 155-165 g per day on a 2,000 kcal plan, keeping carbs under about 25-50 g.
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