Fat Intake Calculator
Calculate your optimal daily fat intake including healthy fat types. Get personalized recommendations for saturated, unsaturated, and omega-3 fats.
Formula:Fat (g) = Total Calories × Fat% / 9
Daily Fat Needs
Total Fat
90g
30% of calories
Daily Calories
2,693
808 from fat
Saturated (max)< 30g
Monounsaturated36g+
Omega-3 (min)1.6g
Trans (max)< 3g
Daily Fat Needs
Total Fat
90g
30% of calories
Daily Calories
2,693
808 from fat
Saturated (max)< 30g
Monounsaturated36g+
Omega-3 (min)1.6g
Trans (max)< 3g
Your Information
Use Metric Units
88330
Activity & Goals
Healthy Fat Distribution
Fat Types Guide
Saturated
30g< 10% of calories
Trans
3gAs low as possible
Polyunsaturated
15g5-10% of calories
Monounsaturated
36gMajority of fat intake
Omega-3
1.6g1.6g minimum
Healthy Fat Sources
Best Choices
- • Olive oil, avocado oil
- • Fatty fish (salmon, mackerel, sardines)
- • Avocados
- • Nuts (almonds, walnuts, cashews)
- • Seeds (chia, flax, hemp)
- • Nut butters (natural)
Limit These
- • Red meat (lean cuts occasionally)
- • Full-fat dairy (moderate)
- • Butter (use sparingly)
- • Coconut oil (saturated)
- • Processed meats
- • Fried foods
Avoid
- • Trans fats (partially hydrogenated oils)
- • Most margarines and shortenings
- • Deep-fried fast foods
- • Many packaged baked goods
Your Daily Targets
| Nutrient | Target | Notes |
|---|---|---|
| Total Fat | 90g | 30% of calories |
| Saturated Fat | < 30g | Maximum limit |
| Trans Fat | < 3g | As low as possible |
| Omega-3 | 1.6g+ | Minimum recommendation |
| Cholesterol | < 300mg | Daily maximum |
Explore Fat Intake Scenarios
Explore how changes affect your results
Your Fat Intake vs Population
Compared to the general population
Your Daily Fat
90 g
Percentile
69th
You're in the ideal range!
Distribution
You
Very Low
40
Low
55
Average
75
Higher
95
High
120
Population Average
75
15 from avg
Ideal Range
81 - 99
g
Your Ranking
Top 69%
31% are higher
Healthy Fat Tips
Based on your results
0/5 completed
🥗 NutritionImportant
Your Fat Target
At 90g daily (30% of calories), prioritize 36g+ from olive oil, avocados, and nuts for heart health.
🥗 NutritionImportant
Omega-3 Priority
You need at least 1.6g omega-3 daily. Get this from 2 servings of fatty fish weekly, or supplement with 1600mg fish oil daily.
🥗 NutritionRecommended
Saturated Fat Limit
Keep saturated fat under 30g. That's roughly 4 tablespoons of butter or 4 oz red meat.
Frequently Asked Questions
Standard recommendation: 20-35% of daily calories from fat. For a 2000 calorie diet, that's 44-78g of fat. Athletes may need more. For weight loss, moderate fat with adequate protein helps satiety. Very low fat (<20%) is difficult to sustain and may affect hormones.
Healthy: Monounsaturated (olive oil, avocados, nuts), Polyunsaturated including omega-3 (fish, flaxseed, walnuts). Limit: Saturated (red meat, butter, cheese) - under 10% of calories. Avoid: Trans fats (partially hydrogenated oils) - linked to heart disease.
Omega-3s (EPA, DHA, ALA) reduce inflammation, support brain health, and lower heart disease risk. Best sources: fatty fish (salmon, mackerel), fish oil, walnuts, flaxseed, chia seeds. Most people don't get enough - aim for 2+ fish servings/week.
No - calorie surplus causes weight gain, not fat specifically. Fat has 9 cal/gram vs 4 for carbs/protein, so portions matter. Healthy fats improve satiety (feeling full), which can help with weight management. Quality matters more than quantity.
Both can work for weight loss if calories are controlled. Low-fat: easier for some, may reduce calorie-dense foods. High-fat/keto: better satiety, may help some with blood sugar. Sustainability matters most - choose an approach you can maintain long-term.
How this works
Formulas are implementations of published clinical or public-health equations. Calculations run in your browser — no inputs are transmitted to our servers and no account is required. The result is informational; it does not diagnose, treat, or replace advice from a clinician.
What this tool can’t do
When to consult a professional
Talk to a licensed healthcare provider before using the output of this tool to make a medical decision, especially if you have an underlying condition, are pregnant, or are on medication that affects metabolism or fluid balance.
Sources
- [1]Centers for Disease Control and Prevention (CDC)Official sourcecdc.govAccessed Apr 21, 2026
- [2]National Institutes of Health (NIH)Official sourcenih.govAccessed Apr 21, 2026
Joseph OrdunaFounder & Software Engineer
Full-stack software engineer specializing in embedded systems, web architecture, and AI/ML. Founder of Practical Web Tools. Built the gesture-controlled drone IP acquired by KD Interactive (Aura Drone, sold on Amazon).
Daily Fat Needs
Total Fat
90g
30% of calories
Daily Calories
2,693
808 from fat
Saturated (max)< 30g
Monounsaturated36g+
Omega-3 (min)1.6g
Trans (max)< 3g