Fat Intake Calculator
Work out how many grams of fat belong in your day, how much of it can be saturated, and what that looks like in real food.
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Every option compared
| Share of calories | Grams per day | g per kg |
|---|
Fat in common foods
| Food | Fat per serving | Share of your target |
|---|
How much fat, and which kinds
fat grams = calories × fat share ÷ 9
usual healthy range: 20 to 35% of total calories
saturated fat ceiling: under 10% of total calories
practical floor: about 0.6 g per kg of body weight
Dietary fat is not optional. It carries the fat-soluble vitamins A, D, E and K, supplies the essential fatty acids your body cannot make, and underpins the production of steroid hormones including testosterone and oestrogen. Cutting it too low for too long tends to show up as poor recovery, dry skin, cold hands and a flat mood long before it shows up on a blood test.
Where the fat comes from matters more than the total
Build the bulk of your intake from olive oil, nuts, seeds, avocado and oily fish, keep saturated sources such as butter, fatty cuts and full-fat dairy under about a tenth of your calories, and treat industrially produced trans fats as something to avoid entirely. Two portions of oily fish a week, or a quality omega-3 supplement, covers the long-chain fats most diets are short of.
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