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Fat Intake Calculator - Daily Fat Needs

Free fat intake calculator. Calculate how many grams of fat you should eat daily based on calorie needs and diet type.

Calculate daily fat needs

Enter your values to see results

and click the "Calculate" button

Fat Intake Calculator

Calculate your daily fat needs. Fats are essential for hormone production, vitamin absorption, and brain function.

Standard: 25-35% of calories | 1g fat = 9 calories

Healthy sources: olive oil, nuts, avocado, fatty fish. Limit saturated fat to <10% of calories.

Are all fats bad?

No! Unsaturated fats (mono/poly) are healthy. Limit saturated fat, avoid trans fat. Fat doesn't make you fat - excess calories do.

How much fat for weight loss?

Fat is calorie-dense (9 cal/g vs 4 for carbs/protein). 25-30% of calories from fat works for most people.

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