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Calculate your personalized daily fat intake based on weight, activity level, and fitness goals. Get detailed breakdown of saturated, unsaturated, and omega-3 fats with meal planning guidance.
Dietary fat is essential for hormone production, vitamin absorption, and brain health.
Heart-healthy, anti-inflammatory
Limit to 10% of calories
Harmful to heart health
25-30% of calories - Moderate fat with calorie deficit
30-35% of calories - Balanced approach
25-30% of calories - Moderate fat with surplus
70-75% of calories - Very high fat, low carb
Benefits:
Best Sources:
Important Note:
Modern diets have too much omega-6 (10-20:1 ratio). Ideal ratio is 4:1 or lower.
Common Sources (Limit):
Solution:
Increase omega-3 intake and reduce processed oils
It depends on your goal. For general health: 25-35% of calories. For fat loss: 20-30%. For keto: 70-75%. Fat provides 9 calories per gram, so calculate based on your total calorie needs.
Weight gain occurs when you consume more calories than you burn, regardless of the source. Fat provides 9 calories per gram (more than carbs or protein at 4 cal/g), so portion control is important. However, healthy fats are essential for hormone production, vitamin absorption, and overall health when consumed within your calorie needs.
Ghee is healthy in moderation. It's rich in fat-soluble vitamins and has a high smoke point for cooking. However, it's high in saturated fat, so limit to 1-2 tablespoons per day and balance with unsaturated fats.
For high-heat cooking: Ghee, coconut oil, or mustard oil. For low-heat: Olive oil or sesame oil. Best approach: Use a variety of oils and avoid reusing oil. Cold-pressed oils retain more nutrients.
Include flaxseeds (ground), chia seeds, walnuts, and hemp seeds daily. Consider algae-based omega-3 supplements (DHA/EPA). Aim for 2-3g of ALA (plant omega-3) daily, which converts to EPA/DHA in the body.
Calculate your complete macronutrient breakdown
Find your daily protein requirements
Calculate your carb intake needs
Calculate your daily calorie needs
Total Daily Energy Expenditure calculator
Basal Metabolic Rate calculator
American Heart Association
Recommendations on dietary fats and cardiovascular health. Suggests limiting saturated fat to less than 10% of total calories.
heart.orgNational Institutes of Health (NIH)
Evidence-based guidelines on omega-3 fatty acids and their health benefits for brain and heart health.
ods.od.nih.govHarvard T.H. Chan School of Public Health
Comprehensive nutrition research on types of dietary fats and their impact on health outcomes.
hsph.harvard.eduWorld Health Organization (WHO)
Global guidelines on fat intake for preventing chronic diseases and promoting optimal health.
who.int⚠️ Medical Disclaimer: This calculator provides general nutritional recommendations based on established scientific research and dietary guidelines from organizations like the American Heart Association, NIH, and WHO. Individual fat requirements may vary based on genetics, medical conditions, medications, and specific health goals. This tool is for educational purposes only and does not constitute medical advice. Always consult with a registered dietitian, nutritionist, or healthcare provider before making significant dietary changes, especially if you have cardiovascular disease, diabetes, high cholesterol, liver conditions, or are taking medications that affect fat metabolism.
Our fat intake calculator uses scientifically validated formulas including the Mifflin-St Jeor equation for BMR calculation and evidence-based macronutrient distribution ranges recommended by leading health organizations. The calculations incorporate research on optimal fat intake for different fitness goals, dietary patterns, and health outcomes.
Our recommendations are based on guidelines from authoritative sources including the American Heart Association (AHA), National Institutes of Health (NIH), World Health Organization (WHO), Harvard T.H. Chan School of Public Health, and peer-reviewed nutrition research. We regularly update our calculator to reflect the latest scientific consensus on dietary fats and cardiovascular health.
Unlike basic calculators that only provide total fat numbers, our tool breaks down fat into saturated, unsaturated, and omega-3 fatty acids. This detailed approach helps you understand not just how much fat to eat, but which types of fats to prioritize for optimal health, following the latest research on fat quality versus quantity.
We provide specific guidance for Indian cooking methods and ingredients (ghee, coconut oil, mustard oil) while maintaining alignment with international nutrition standards. Our calculator respects cultural dietary preferences while promoting evidence-based healthy fat choices suitable for diverse populations.
Nutrition science evolves, and so does our calculator. We review and update our algorithms, recommendations, and educational content regularly to ensure accuracy and alignment with current scientific evidence. Last updated: December 2024.
Beyond calculations, we provide actionable meal planning guidance, food source recommendations, and practical tips for implementing your fat intake goals. Our per-meal breakdowns and cooking oil measurements make it easy to translate numbers into real-world dietary choices.