Daily Fat Intake Calculator
Turn your calorie target into grams of dietary fat at a chosen percentage, with the recommended 20–35% range and a saturated-fat cap for reference.
How it works
Fat grams = calories × fat% ÷ 9 · (fat provides 9 kcal per gram) · Saturated cap ≈ 10% of calories ÷ 9
Dietary fat is the most energy-dense macronutrient at 9 kcal per gram, so a given calorie share converts to fewer grams than carbohydrate or protein. US guidelines put total fat at 20–35% of calories for adults and advise keeping saturated fat below 10% of calories, favouring unsaturated fats from fish, nuts and plant oils. Very low-fat diets can under-supply essential fatty acids and fat-soluble vitamins.
Worked example
On 2,000 kcal at 30% fat, that is 600 kcal from fat. Divided by 9 kcal per gram gives about 67 g of total fat, with saturated fat held under roughly 22 g (10% of calories).
Frequently asked questions
How much fat should I eat daily?
For most adults, 20–35% of calories — about 44–78 g on a 2,000 kcal diet. Emphasise unsaturated sources and keep saturated fat under 10% of calories.
Why divide by 9 instead of 4?
Fat releases about 9 kcal per gram when metabolised, more than double the 4 kcal of carbohydrate or protein, so each gram of fat carries more energy.
Is dietary fat bad for you?
No. Fat is essential for hormones, cell membranes and absorbing vitamins A, D, E and K. The type matters more than the total — unsaturated fats are favoured over saturated and trans fats.
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Educational estimate using standard published formulas — not medical, dietary or nutritional advice. Individual needs vary with health status, medication and activity; consult a qualified clinician or dietitian before making changes.