Fat Intake Calculator
Calculate your optimal daily fat intake for health, performance, and body composition goals
The Fat Intake Calculator helps you determine your optimal daily fat consumption based on your individual needs, health goals, and dietary preferences. Dietary fats are essential for hormone production, nutrient absorption, brain function, and overall health. This calculator provides personalized recommendations for total fat intake and breaks down different types of fats to help you make informed nutritional choices.
Personal Information
Your current age in years
Fat Intake Recommendations
Fat Type Distribution
Monounsaturated Fats
Heart-healthy fats that reduce inflammation and support cardiovascular health
Polyunsaturated Fats
Essential fatty acids including omega-3 and omega-6 for brain and heart health
Saturated Fats
Should be limited to <10% of total calories for optimal health
Daily Distribution
Health Benefits
Personalized Recommendations
Foods to Include
Foods to Limit
How to Use
1. Enter your basic information (age, weight, height)
2. Select your activity level
3. Choose your primary health goal
4. Select your dietary approach
5. Check any relevant health conditions
6. Click "Calculate" to get recommendations
7. Follow the fat type distribution guidelines
8. Use the meal distribution suggestions
Types of Dietary Fats
Monounsaturated Fats (Good):
Olive oil, avocados, nuts, seeds. Support heart health and reduce inflammation.
Polyunsaturated Fats (Good):
Fatty fish, walnuts, flax seeds. Include omega-3 and omega-6 fatty acids.
Saturated Fats (Moderate):
Meat, dairy, coconut oil. Limit to <10% of total calories.
Trans Fats (Avoid):
Processed foods, margarine. Increase disease risk, should be eliminated.
Fat Requirements by Goal
General Health:
20-35% of total calories from fat
Weight Loss:
20-30% of calories, focus on satiety
Muscle Gain:
20-30% of calories, support hormone production
Athletic Performance:
20-35% of calories, optimize recovery
Ketogenic Diet:
70-80% of calories from fat
Low Fat Diet:
10-20% of calories from fat
Essential Fatty Acids
Omega-3 Fatty Acids:
• EPA/DHA: Fatty fish, fish oil
• ALA: Flax seeds, chia seeds, walnuts
• Benefits: Brain health, inflammation reduction
Omega-6 Fatty Acids:
• Sources: Vegetable oils, nuts, seeds
• Balance: Aim for 4:1 omega-6 to omega-3 ratio
• Caution: Excess can promote inflammation
Daily Recommendations:
• Omega-3: 1-3g EPA/DHA daily
• ALA: 1.1-1.6g daily
• Total essential fats: 5-10% of calories
Fat and Health Conditions
Cardiovascular Health:
Emphasize monounsaturated and omega-3 fats, limit saturated fats to <7% of calories
Diabetes:
Focus on healthy fats to improve insulin sensitivity, moderate total fat intake
Inflammation:
Increase omega-3 fats, reduce omega-6 and saturated fats
Gallbladder Issues:
Moderate fat intake, avoid large amounts in single meals
Brain Health:
Prioritize omega-3 DHA, monounsaturated fats for cognitive function
Frequently Asked Questions
Are all fats bad for weight loss?
No, healthy fats are essential and can actually support weight loss by increasing satiety and supporting hormone production.
How much fat is too much?
Generally, more than 40% of calories from fat may be excessive for most people, except on specific diets like ketogenic.
Can I get enough fat on a plant-based diet?
Yes, through nuts, seeds, avocados, and oils. Consider algae-based omega-3 supplements for EPA/DHA.