Daily Fat Intake Calculator: Grams of Fat
THE DRYDEN / NUTRITION TOOLS EAT WITH INTENT
DAILY FAT INTAKE CALCULATOR
Healthy fats.
In grams.
Work out your daily fat target in grams, how much of it can be saturated, and how it fits with your calories.
Don’t know your calories? Work out how many calories you burn each day.
TDEE calculatorBEHIND YOUR NUMBER
A little understanding
goes a long way.
How much fat should I eat?
UK guidance says total fat should be no more than about 35% of energy, with saturated fat under 11%. Most people do well at 20–35%.
Fat (g) = calories × fat % ÷ 9
Which fats are best?
Swap saturated fats (butter, fatty meat, cheese) for unsaturated ones: olive and rapeseed oil, nuts, seeds, avocado and oily fish.
Is this calculator for me?
It suits healthy adults planning everyday eating. It is not medical advice. If you are pregnant, under 18, or have kidney disease, diabetes or another condition, check with your GP or a registered dietitian.
YOUR FOOD. A CLEARER PLAN.Calculations happen on your device.