Fat Intake Calculator
How much fat should you eat a day? Your total fat and saturated fat limits in grams, based on your calories.
Sex
years
cm
ftin
lb
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For healthy adults. These are estimates, not medical advice. Ask a doctor or dietitian about your own targets — especially if you are pregnant, have a health condition or are under 18.
How much fat
fat (g) = daily calories × 20–35% ÷ 9
saturated fat (g) < daily calories × 10% ÷ 9
saturated fat (g) < daily calories × 10% ÷ 9
Example: with 2,594 kcal a day, fat should provide 58–101 g, of which less than 29 g saturated fat.
Which fats
Most fat should come from unsaturated sources such as olive and rapeseed oil, nuts, seeds and fish. Limit saturated fat (fatty meat, butter, cheese) and avoid industrial trans fats.
Frequently asked questions
How much fat should I eat a day?
20–35% of your calories — 44–78 g on a 2,000 kcal diet.
How much saturated fat is too much?
Keep saturated fat under 10% of calories: under about 22 g a day on a 2,000 kcal diet.