Fat Intake Calculator
Calculate recommended total and saturated fat intake for your daily calorie target.
Inputs
Use your TDEE or calorie goal from the TDEE Calculator.
Adjusts the target fat percentage band.
Recommended Total Fat
61g/day
Minimum Fat
44g/day
Maximum Fat
78g/day
Saturated Fat Limit (WHO)
22g/day
WHO recommendation: <10% of total calories.
Saturated Fat Target (AHA)
12g/day
AHA recommendation for cardiovascular health: ≤5–6% of calories.
Unsaturated Fat (remainder)
49g/day
Prioritise monounsaturated and polyunsaturated sources.
Step by step
Total fat range
2000 kcal × 20%–35% ÷ 9 kcal/g
= 44–78 g/day
Recommended total fat (midpoint)
2000 × 28% ÷ 9
= 61 g/day
Saturated fat ceiling (WHO <10%)
2000 × 10% ÷ 9
= 22 g/day
Saturated fat target (AHA ≤5.5%)
2000 × 5.5% ÷ 9
= 12 g/day
How it works
Dietary fat is essential for fat-soluble vitamins (A, D, E, K), hormone production and cell membrane integrity. The AMDR for fat is 20–35% of total calories for adults. The type of fat matters: replacing saturated fat with unsaturated fat (especially polyunsaturated) is associated with reduced LDL cholesterol and cardiovascular risk. Trans fats should be avoided — most countries have banned or limited them in food manufacturing.
Formula
Fat grams from calorie percentage
Fat (g) = (Total calories × Fat percentage) ÷ 9 kcal/g
- F
- Fat in grams
- E
- Total daily calorie target
- p
- Fat fraction (e.g. 0.30 for 30%)
Fat recommendations are estimates based on population guidelines from the WHO, IOM and AHA. Individual needs vary with metabolic health and cardiovascular risk factors. This is not medical advice — consult a registered dietitian or cardiologist for personalised guidance.
Frequently Asked Questions
Is fat bad for you?
Fat is essential — reducing it below 20% of calories impairs fat-soluble vitamin absorption and hormone production. The concern is specifically with saturated and trans fats in excess. Replacing saturated fat with unsaturated fat (olive oil, nuts, avocado, oily fish) is associated with better cardiovascular outcomes.
How much saturated fat is safe?
WHO recommends saturated fat below 10% of total calories; the AHA recommends 5–6% for people with heart disease risk. At 2,000 kcal/day, that's 13–22 g of saturated fat. A small portion of cheese or a couple of rashers of bacon can easily reach that ceiling.
Should I follow a low-fat or high-fat diet?
Both low-fat and high-fat (including ketogenic) diets can support weight loss when calories are controlled. The best approach is one you can adhere to long-term. Mediterranean-style moderate-fat diets have the most long-term evidence for cardiovascular health.