How to use the Fat Intake Calculator
This tool shows how many grams of fat fit within your calories.
Open the Fat Intake Calculator →
What you need to enter
- Daily calories
- Fat as % of calories
The formula
Fat grams = calories × share ÷ 9. Saturated fat is usually limited to under 10% of calories.
Worked example
Using the default values in the calculator:
- Daily calories: 2200
- Fat as % of calories: 30
| Daily fat | 73 g |
| Recommended range (20–35%) | 49 – 86 g |
| Saturated fat limit (<10%) | 24 g |
Tips for better results
- Aim for unsaturated fats.
- Fat is calorie-dense.
Common mistakes to avoid
- Cutting fat too low.
- Ignoring saturated fat limits.
Please note: Health calculators and guides give general estimates, not medical advice. Talk to a doctor or other qualified professional about your own health. See our Disclaimer.