Daily Fat Intake Calculator
Calculate your optimal daily fat intake in grams based on your body metrics, activity level, and fitness goals. Compare recommended allowances across Standard (20%–35%), Low-Fat, Mediterranean, and Keto diets, complete with healthy unsaturated targets and heart-safe saturated fat limits.
Body Metrics & Goals
Your Personalized Daily Fat Allowance
1g Fat = 9 Calories
⚠️ Safety Note: Extreme calorie deficits below 1,200 kcal (women) or 1,500 kcal (men) have been adjusted to safe minimum nutritional thresholds.
68g
Total Fat/Day
Healthy Unsaturated Fats
48g / day
Includes ~28g Monounsaturated & ~20g Polyunsaturated (Omega-3/6)
Saturated Fat Limit (<10% Calories)
Max 27g / day
WHO & USDA daily upper limit for general cardiovascular health.
Heart-Healthy Limit (<7%) & Trans Fat
Max 19g (0g Trans)
American Heart Association (AHA) target for cholesterol management.
Daily Fat Allowance by Weight Goal
| Goal | Daily Calories | 20% – 35% Fat Range | Saturated (<10%) | Heart-Healthy (<7%) |
|---|
Healthy Fat Food Sources (Per Serving)
🥑 Avocado (1/2 med)
15g Fat (10g Mono)
🫒 Olive Oil (1 tbsp)
14g Fat (10g Mono)
🐟 Salmon (3.5 oz)
13g Fat (Rich Omega-3)
🌰 Almonds (1 oz / 28g)
14g Fat (Unsaturated)
🥚 Whole Egg (1 large)
5g Fat (1.6g Sat)
🌱 Chia Seeds (2 tbsp)
9g Fat (5g Omega-3)