Daily Fat Calculator
Calculate the recommended daily amount of fat by calories and goal.
Tip: Replace saturated fats (butter, lard) with unsaturated ones (olive oil, walnuts, avocado) — this lowers LDL cholesterol without lowering calories.
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About this digital tool
The daily fat calculator estimates how many grams of fat you can eat per day according to your calories and goal. Enter your daily calories and choose the share of calories that comes from fat; the calculator turns it into grams, knowing that 1 g of fat has 9 kcal.
It also shows the maximum limit for saturated fat, calculated as 10% of calories, in line with general nutrition recommendations. Fats are essential for vitamins A, D, E, K, for hormones and for the brain, so they shouldn't be eliminated. Unsaturated fats (olive oil, nuts, fish) take priority over saturated ones. The result is an estimate; for high cholesterol or heart disease, follow your doctor's plan.
How to use
- Enter your total daily calories (or let the calculator estimate them)
- Choose the goal (loss, maintenance, gain)
- Choose the activity level
- See the daily grams: total, saturated, unsaturated
- See recommended food sources
Frequently asked questions
How many grams of fat should I eat per day?
For a 2,000 kcal diet: 44–78 g of total fat (20–35% of calories). Every gram of fat = 9 kcal. Maximum 22 g of saturated fat (10% of calories).
What are the good fats?
Monounsaturated fats: olive oil, avocado, almonds. Polyunsaturated fats: fish, walnuts, flax seeds (omega-3 and omega-6). These lower cardiovascular risk.
Should I avoid fats to lose weight?
No. Fats are essential and keep you full. Dropping below 20% of calories can lead to hormonal problems. Control total calories, not just fats.
How do I convert calories from fat into grams?
Divide the calories from fat by 9. E.g. 2000 kcal with 30% fat gives 600 kcal ÷ 9, so about 67 g a day.
How much should saturated fat be?
The usual recommendation is less than 10% of daily calories. This calculator shows that limit in grams.