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Fat Intake Calculator

Find your daily fat allowance in grams for a chosen share of your calories.

How it works Report a problem

Fat Intake Planner

Balance your lipid requirements

About the Fat Intake Calculator

Find your daily fat allowance in grams for a chosen share of your calories.

How to use the Fat Intake Calculator

  1. Enter your Daily Calories.
  2. Choose a Fat Goal (%): low fat (20%), standard (25%), Pritikin style (35%) or keto style (75%).
  3. Press Calculate.

Formula and method

Fat provides 9 calories per gram, so grams = calories × fat share ÷ 9.

Worked example

2,000 calories at 25% fat is 500 calories, or about 55.6 g of fat per day.

Tips

  • Prefer unsaturated fats from nuts, seeds, fish and olive oil.

Frequently asked questions

How many calories are in a gram of fat?
Nine, more than double that of protein or carbohydrates.