Calqulate.NET

Fat Intake Calculator

Find your perfect balance. Whether you are doing Keto, cutting for summer, or just trying to eat healthier, our tool calculates exactly how many grams of fat you need daily based on your body and goals.

Fat Intake Calculator(Mifflin-St Jeor · TDEE)
Enter your details to calculate daily fat needs (grams) and a practical breakdown for saturated vs unsaturated fats.

Why Calculate Your Fat Intake?

Fat is often misunderstood. For years it was demonized as the cause of weight gain, but modern science shows that dietary fat is essential for life. The key isn't avoiding fat — it's eating the right amount of the right kind.

Using a fat intake calculator helps you:

Regulate hormones
Fats are the building blocks for testosterone and estrogen.
Boost brain power
The brain is approx. 60% fat; healthy fat supports cognition.
Absorb vitamins
Vitamins A, D, E & K require fat for proper absorption.
Control hunger
Fat digests slowly, keeping you fuller for longer.
Quick note: Fat provides ~9 kcal per gram — our calculator converts your calories into practical fat amounts and food equivalents.

The Fat Quality Scale: Good vs. Bad

Healthy Fats
Unsaturated (Mono & Poly)

These should make up the majority of your fat intake. They lower bad cholesterol and support heart health.

Best Sources:
  • Avocados
  • Olive Oil & Avocado Oil
  • Nuts (Almonds, Walnuts)
  • Fatty Fish (Salmon, Mackerel)
  • Chia & Flax Seeds
Limit These
Saturated Fats

Necessary in small amounts, but too much can raise LDL cholesterol. Aim for <10% of total calories.

Common Sources:
  • Red Meat (Beef, Lamb)
  • Butter & Cream
  • Cheese
  • Coconut Oil
  • Processed Meats (Sausage)
Avoid These
Trans Fats

Artificial fats that raise bad cholesterol and lower good cholesterol. Highly inflammatory.

Found In:
  • Fried Fast Foods
  • Commercial Baked Goods
  • Non-Dairy Coffee Creamers
  • Margarine (Stick form)
  • Partially Hydrogenated Oils

How This Calculator Works

We use the Mifflin-St Jeor Equation, considered the gold standard for calculating Basal Metabolic Rate (BMR). We then multiply this by your activity level to find your Total Daily Energy Expenditure (TDEE).

Finally, we apply your selected diet preference to determine the grams:

Diet Type% Calories from FatBest For
Standard / Balanced25% - 35%General health, sustainable maintenance.
Low Fat15% - 20%Those with gallbladder issues or specific medical advice.
Keto / High Fat70% - 75%Ketosis, rapid blood sugar control, epilepsy management.
High Carb / Athlete20%Endurance athletes needing maximum glycogen storage.

What Does 10g of Fat Look Like?

It's easy to overeat fat because it is calorie-dense (9 calories per gram vs. 4 for carbs/protein). Here is a quick visual reference:

🥑

Avocado

1/3 of a medium avocado

🫒

Olive Oil

1 Tablespoon (approx)

🥜

Almonds

Approx. 12-14 nuts

🥩

Steak

2 oz of Ribeye

Medical Disclaimer

The results from this calculator are estimates based on population averages. Individual needs may vary based on genetics, medications, and health conditions. Always consult with a registered dietitian or physician before making significant changes to your diet, especially if you have heart conditions or gallbladder issues.

Frequently Asked Questions

Common questions and answers about our calculator

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