Fat Intake Calculator – How Much Fat Should You Eat Daily?

Calculate your daily fat requirements with our fat intake calculator. Get a breakdown of saturated and unsaturated fat targets based on your calorie needs and health goals.

Gender

Unit System

Age (years)

Height (cm)

Weight (kg)

Activity Level

Goal

How to Calculate Your Daily Fat Intake

Enter Your Details

Input your age, gender, height, weight, and activity level. We use the Mifflin-St Jeor equation to calculate your basal metabolic rate (BMR).

Set Your Goal

Choose whether you want to lose weight, maintain, or gain. This adjusts your total daily calorie needs accordingly.

Get Your Fat Targets

Receive personalized daily fat intake recommendations, including saturated and unsaturated fat breakdowns.

Why Use This Fat Intake Calculator

Science-Based Calculations

Uses the Mifflin-St Jeor equation, considered the most accurate BMR formula by the Academy of Nutrition and Dietetics.

Goal-Specific Recommendations

Fat percentages adjust based on your goal - 25% for weight loss, 30% for maintenance, and 25% for muscle gain.

Saturated Fat Guidelines

Calculates maximum saturated fat based on AHA recommendations (less than 10% of total calories).

Flexible Units

Supports both metric (kg, cm) and imperial (lbs, inches) measurements for global accessibility.

Recommended Fat Intake by Goal

Goal	Fat % of Calories	Saturated Fat Max
Weight Loss	20-30%	<10% of calories
Maintenance	25-35%	<10% of calories
Muscle Gain	20-30%	<10% of calories

Frequently Asked Questions

How much fat should I eat per day to lose weight?

For weight loss, aim for 20-30% of your daily calories from fat. On a 1,500 calorie diet, that's about 33-50 grams of fat per day. The key is creating a calorie deficit while getting enough essential fatty acids.

Is 70 grams of fat a day too much?

It depends on your total calorie needs. For someone eating 2,000 calories, 70g represents 31.5% of calories - within the acceptable range. For a 1,200 calorie diet, 70g would be 52.5% - likely too high. Use this calculator to find your personalized target.

What's the difference between saturated and unsaturated fat?

Saturated fats (found in animal products, coconut oil) should be limited to less than 10% of calories. Unsaturated fats (olive oil, nuts, fish) are heart-healthy and should make up most of your fat intake. This calculator breaks down both types for you.

Can I eat too little fat?

Yes. Going below 15-20% of calories from fat can lead to vitamin deficiencies (A, D, E, K are fat-soluble), hormone imbalances, and dry skin. Most adults need at least 0.5g of fat per pound of body weight daily.

How accurate is the Mifflin-St Jeor equation?

Studies show the Mifflin-St Jeor equation predicts resting metabolic rate within 10% of measured values for most people. It's more accurate than the older Harris-Benedict formula, especially for obese individuals.

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