Fat Intake Calculator

Recommended daily fat intake — total, saturated, and unsaturated

Weight

Height

Age

Gender

Activity Level

Goal

Daily Fat Intake

57 – 99

grams per day (20-35% of calories)

TDEE

2556 kcal

Calories from Fat

511 – 894

% of Calories

20-35%

Saturated Fat Max

< 28 g

Fat Breakdown

Saturated Fat

< 28g

<10% of total calories

Unsaturated Fat

28 – 71g

10-25% of total calories

Total fat should be 20-35% of daily calories

Saturated fat should be <10% of daily calories

Focus on unsaturated fats (olive oil, nuts, avocados, fish)