Fat Intake Calculator
Calculate your recommended daily fat intake based on your age, gender, height, weight, and activity level. This calculator provides personalized fat intake recommendations for weight loss, maintenance, or muscle gain.
Your Results
| Maintenance Calories | 0 |
|---|---|
| Adjusted Calories | 0 |
| Recommended Fat Intake | 0g - 0g |
| Fat Percentage | 20% - 35% |
| Calories from Fat | 0 - 0 |
Interpretation
The American Heart Association recommends that healthy adults limit dietary fat to 20-35% of total daily calories. Saturated fat should be less than 7% of total calories.
About the Fat Intake Calculator
This fat intake calculator estimates your recommended daily fat consumption based on your individual characteristics and activity level. It calculates your total daily energy expenditure (TDEE) and then determines the appropriate fat intake range according to dietary guidelines.
How Fat Intake is Calculated
The calculator uses the following steps:
- Calculates your Basal Metabolic Rate (BMR) using the Mifflin-St Jeor Equation
- Adjusts for your activity level to determine Total Daily Energy Expenditure (TDEE)
- Adjusts calories based on your goal (weight loss, maintenance, or muscle gain)
- Calculates fat intake as 20-35% of total calories (9 calories per gram of fat)
Understanding Dietary Fat
Dietary fats are essential for:
- Energy storage and metabolism
- Absorption of fat-soluble vitamins (A, D, E, K)
- Maintaining cell membranes
- Producing hormones
Types of Dietary Fat
Not all fats are created equal:
- Monounsaturated fats: Found in olive oil, avocados, nuts - considered heart-healthy
- Polyunsaturated fats: Includes omega-3 and omega-6 fatty acids, found in fish, flaxseeds, walnuts
- Saturated fats: Found in animal products and some tropical oils - should be limited
- Trans fats: Artificially created through hydrogenation - should be avoided
Adjusting Fat Intake for Goals
Your fat intake may vary based on your goals:
- Weight loss: May benefit from slightly higher protein and moderate fat
- Muscle gain: May require higher overall calories including fats
- Ketogenic diets: Typically involve much higher fat intake (60-75% of calories)