Saturated Fat Limit Calculator
Convert your daily calories into a saturated-fat limit in grams using the 10%-of-calories guideline and the stricter 6% AHA heart target.
How it works
grams = calories × limit% ÷ 100 ÷ 9 kcal/g · AHA heart target uses 6% of calories
Saturated fat raises LDL ("bad") cholesterol, so guidelines cap it. The US Dietary Guidelines set the ceiling at under 10% of daily calories; the American Heart Association goes further, recommending about 6% for people who would benefit from lowering LDL. Because fat carries 9 kcal per gram — more than double carbohydrate or protein — the gram allowance is smaller than people expect. Replacing saturated fat with unsaturated fats rather than refined carbs is what improves the cholesterol picture.
Worked example
On 2000 kcal, the 10% cap is 2000 × 0.10 = 200 kcal ÷ 9 ≈ 22 g of saturated fat. The AHA 6% target tightens that to 2000 × 0.06 ÷ 9 ≈ 13 g — about the amount in two tablespoons of butter.
Frequently asked questions
Which is the right limit, 10% or 6%?
The 10% figure is the general population ceiling; 6% is the AHA target for people focused on lowering LDL cholesterol or heart-disease risk. Choose based on your own goals and your doctor's advice.
Are all saturated fats equally bad?
The picture is nuanced — different food sources behave differently — but mainstream guidance still recommends limiting total saturated fat and favoring unsaturated fats from fish, nuts and olive oil.
What should replace saturated fat?
Swapping it for unsaturated fats lowers heart risk. Swapping it for refined carbohydrates or sugar does not, and may not help at all.
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Educational estimate only — not medical or dietary advice. Nutrient reference values are population averages; your individual needs may differ with medical conditions, medications, pregnancy or activity. Talk to a doctor or registered dietitian before making changes.