Fat Intake Calculator
Calculate your daily dietary fat target in grams from your calorie intake and the share of calories you want from fat — with a saturated-fat limit and a per-meal breakdown.
How to Use
- Enter your daily calorie intake — use a TDEE estimate if you are unsure.
- Set the percentage of those calories you want from fat.
- Read your daily fat target in grams.
- Check the saturated-fat limit, capped at roughly 10% of calories.
- Use the per-meal figure to spread fat across about three meals.
Show Work
Notes
About the Fat Intake Calculator
The Fat Intake Calculator is a simple, free helper for health and fitness tracking that runs entirely on your own device. Calculate your daily dietary fat target in grams from your calorie intake and the share of calories you want from fat — with a saturated-fat limit and a per-meal breakdown.
How it works
Enter your figures and the result appears instantly, updating the moment you change anything. There is no submit button and nothing to wait for, so it is easy to try a few what-if numbers and compare the results. Just check each box holds the kind of value it expects.
Want the deeper story? The Knowledge Base explains the ideas behind the tools in more detail.
Frequently Asked Questions
How many grams of fat should I eat per day?
It depends on your calories and chosen percentage. Dietary guidelines suggest roughly 20–35% of calories from fat. At 2000 calories and 30%, that is 600 fat calories, or about 67 grams (since fat supplies 9 calories per gram). Enter your own numbers above to get a personalized target.
Why divide fat calories by 9?
Fat is the most energy-dense macronutrient at about 9 calories per gram — more than double the 4 calories per gram in carbohydrate or protein. So to convert fat calories into grams you divide by 9. That is why a moderate fat percentage still translates to relatively few grams.
How much saturated fat is too much?
Most health authorities recommend keeping saturated fat under about 10% of total calories. On a 2000-calorie diet that is roughly 22 grams. This tool shows that cap so you can keep an eye on saturated sources like fatty meat, butter, and full-fat dairy while still meeting your overall fat target.
What fat percentage should I pick?
General guidelines put fat at 20–35% of calories. Lower-fat diets sit around 20%, balanced diets near 30%, and higher-fat or low-carb approaches go to 40% or beyond — strict keto can reach 70%. Choose the percentage that fits your eating style and goals.
Is this medical advice?
No. This calculator is informational only and is not medical or dietary advice. Fat needs vary with health, activity, and goals. Consult a registered dietitian or physician before making major dietary changes, particularly if you have cardiovascular concerns or a medical condition.
How do I use the Fat Intake Calculator?
Just type your numbers. The answer shows up right away — there is no button to press. Change anything and it updates by itself.
Does it cost anything or need an account?
No. The tool is completely free, there is no account to create, and it keeps working offline after the page first loads.
Is anything I type uploaded?
No. The tool works entirely on your device, so the values you enter never leave your browser.
Common Use Cases
Planning a balanced diet
Convert a calorie goal into a daily fat target to build meals around.
Low-fat eating
Set a lower fat percentage to see how few grams that allows per day.
Keto and high-fat diets
Dial fat up to 70% to see the gram target a ketogenic diet requires.
Watching saturated fat
Use the saturated-fat cap to keep heart-health limits in view.
Per-meal portioning
Split the daily fat target across meals for easier tracking.
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