Fat Intake Calculator

Calculate your recommended daily fat intake based on your caloric needs

Calories
Body Weight
Fitness Goal
30%

Recommended Daily Fat Intake

67g
Ideal range: 60-73 grams

This equals about 600 calories from fat per day

22g
Saturated Fat
30g
Monounsaturated
15g
Polyunsaturated

Macronutrient Distribution

30%
30%
40%
Protein
Fat
Carbs

Fat Source Recommendations

Healthy Sources: Avocados, olive oil, nuts, seeds, fatty fish

Portion Examples:

  • 1 tablespoon olive oil (14g) = 14g fat
  • 1/4 avocado = 7g fat
  • 1 oz almonds = 14g fat
  • 3 oz salmon = 10g fat

This calculator provides estimates based on general recommendations. For personalized advice, consult with a registered dietitian or healthcare provider.