Daily Fat Intake Calculator
Turn your daily calorie target and chosen fat percentage into grams of total fat and a saturated fat limit.
Recent
Formula
How the calculation works
The calculator multiplies your calorie target by the fat percentage you want from fat.
It divides that fat calorie figure by nine, the calories in one gram of fat, to get total fat grams.
It repeats the sum with ten percent to give the saturated fat limit recommended for most adults.
Common mistakes
- Entering the fat percentage as a weight share, when the percentage here is the share of total calories from fat.
- Treating the total fat figure as the saturated limit, since saturated fat should stay near ten percent of calories.
When to use it
- Use it to plan meals when a doctor has set a fat percentage for your daily calories.
- Use it to check a food label, since the saturated fat gram limit tells you the daily cap to compare against.
Worked example
A 2000 calorie diet with 30 percent fat gives fatG = 2000 x 0.30 / 9 = 66.7 grams and a saturated limit of 2000 x 0.10 / 9 = 22.2 grams.
Common questions
Why divide by nine in the fat formula?
Each gram of fat provides about nine calories, so dividing fat calories by nine converts them into grams of fat.
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