Calculate your optimal daily fat intake in grams.
This calculator determines your daily fat needs in grams based on your Total Daily Energy Expenditure and your preferred fat level. It also calculates your maximum recommended saturated fat intake following the guideline of no more than 10% of total calories from saturated fat.
Three Fat Levels
Low fat (20%), moderate (30%), and high fat (40%) presets for different dietary approaches.
Saturated Fat Limit
Automatically calculates the AHA/WHO recommended saturated fat maximum (≤10% of calories).
TDEE-Based
Uses the Mifflin-St Jeor equation and activity multipliers for accurate caloric estimation.
Per-Meal Breakdown
Divides your daily fat target across meals for easy planning.