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Fat Requirement Calculator

Work out fat requirement instantly with clear inputs, formula shown and shareable results.

About Fat Requirement Calculator

Converts a percentage of energy from fat into grams at 9 kcal per gram, and compares it with the practical floor of about 0.5 g per kilogram.

Formula

Fat target

Grams = energy intake x fat share / 9 kcal per gram; a practical minimum of 0.5 g/kg supports hormone and vitamin needs

Worked example

With the default values below, Fat Requirement Calculator returns Daily fat target of 80.0. Change any input above and every figure here is recalculated in your browser.

Inputs used

Daily energy intakeaccepts 800–6,000 kcal
2,400 kcal
Share of energy from fataccepts 10–70
30
Weightaccepts 20–300 kg
70 kg

Results

Daily fat target
80.0 g
Fat per kilogram
1.143 g/kg
Energy from fat
720 kcal
Practical minimum at 0.5 g/kg
35.0 g

Step by step

  1. 1Values used
  2. 2Fat target
  3. 3Daily fat target= 80.0 g
  4. 4Fat per kilogram= 1.143 g/kg
  5. 5Energy from fat= 720 kcal
  6. 6Practical minimum at 0.5 g/kg= 35.0 g

Assumptions and limits

  • The result is derived only from the 3 inputs listed above. Anything not among them is not part of the calculation.
  • In particular, this calculator does not take inflation, tax, fees or charges or compounding frequency into account.
  • Figures are rounded for display to 3 decimal places, so totals built from several rounded parts can differ slightly from the unrounded arithmetic.
  • Educational estimate only. Not a substitute for professional clinical judgement, and must not be used to make treatment or dosing decisions.
  • This is an estimate for general information and not professional medical advice. See the full disclaimer for the limits that apply to this kind of calculator.

How these calculators are built and tested is described on the Methodology page. If a figure looks wrong, please report it.

Educational estimate only. Not a substitute for professional clinical judgement, and must not be used to make treatment or dosing decisions.

Frequently Asked Questions

What range do guidelines suggest?

20 to 35% of energy, with saturated fat kept below 10% and trans fats as low as possible.

Why is a minimum needed?

Fat carries the fat-soluble vitamins and provides essential linoleic and alpha-linolenic acids that the body cannot make.

Related Calculators

Fat Requirement Calculator – Calculate Daily fat target