Calculate your optimal daily fat intake including healthy fat types. Get personalized recommendations for saturated, unsaturated, and omega-3 fats.
Total Fat
90g
30% of calories
Daily Calories
2,693
808 from fat
Total Fat
90g
30% of calories
Daily Calories
2,693
808 from fat
< 10% of calories
As low as possible
5-10% of calories
Majority of fat intake
1.6g minimum
| 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 how changes affect your results
Compared to the general population
Your Daily Fat
90 g
Percentile
69th
You're in the ideal range!
Distribution
Very Low
40
Low
55
Average
75
Higher
95
High
120
Population Average
75
Ideal Range
81 - 99
g
Your Ranking
Top 69%
31% are higher
Based on your results
At 90g daily (30% of calories), prioritize 36g+ from olive oil, avocados, and nuts for heart health.
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.
Keep saturated fat under 30g. That's roughly 4 tablespoons of butter or 4 oz red meat.
Dietary fat should be 20-35% of total calories. For 2000 calories, that is 44-78g of fat daily. Limit saturated fat to under 10% of calories. Focus on unsaturated fats from nuts, fish, olive oil.
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.
Total Fat
90g
30% of calories
Daily Calories
2,693
808 from fat