Fat Intake Calculator
Turn your daily calories and a target fat percentage into grams of fat per day, with a saturated-fat limit.
How it works
fat grams = calories × fat% ÷ 100 ÷ 9 · saturated limit = calories × 10% ÷ 9
Dietary fat carries about 9 calories per gram — more than twice protein or carbohydrate. The Dietary Guidelines put total fat at roughly 20–35% of calories for adults and cap saturated fat at under 10% of calories. Multiply calories by your chosen share, divide by 9, and you have grams.
Worked example
On 2,000 kcal at 30% fat: 2,000 × 0.30 = 600 kcal from fat ÷ 9 = 66.7 g of fat per day, with saturated fat held under 2,000 × 0.10 ÷ 9 ≈ 22 g.
Frequently asked questions
How much fat should I eat per day?
For most adults, 20–35% of total calories — about 44–78 g on a 2,000-calorie diet. Emphasize unsaturated fats from fish, nuts, seeds and olive oil, and keep saturated fat under 10% of calories.
Is a low-fat diet healthier?
Not inherently. At equal calories, fat quality matters more than quantity — replacing saturated fat with unsaturated fat is linked to better heart-health markers, while very low-fat diets can reduce absorption of fat-soluble vitamins.
What counts as saturated fat?
Mainly fat that is solid at room temperature — fatty meat, butter, cheese, and coconut and palm oils. The guideline limit is under 10% of daily calories.
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Educational estimate, not medical or dietary advice.