Dietary fat is the most concentrated source of energy in food, with 9 calories per gram against 4 for carbohydrate and protein, and it does jobs nothing else can: it carries vitamins A, D, E and K, forms cell membranes and supplies the essential fatty acids the body cannot make. Guidance covers three separate questions. How much fat in total? How much of it saturated? And enough of the essential kinds? This calculator answers all three from your daily calorie target.
How to use the fat intake calculator
- Enter your daily calories, from the Calorie Calculator or TDEE Calculator.
- Select your sex to see the essential fatty acid targets, which differ for men and women.
- Read the total fat range, the saturated fat limits and the essential fat intakes.
Fat intake formula
Total fat: 20% to 35% of calories (AMDR)
Saturated fat: under 10% (Dietary Guidelines) · about 6% (American Heart Association)
The 20–35 percent range and the essential fatty acid Adequate Intakes (linoleic acid 17 g men, 12 g women; alpha-linolenic acid 1.6 g men, 1.1 g women) are from the Institute of Medicine, Dietary Reference Intakes for Energy, Carbohydrate, Fiber, Fat, Fatty Acids, Cholesterol, Protein, and Amino Acids (2005). The saturated fat limit is from the Dietary Guidelines for Americans 2020–2025, and the 5 to 6 percent target from Lichtenstein AH et al., 2021 Dietary Guidance to Improve Cardiovascular Health: A Scientific Statement From the American Heart Association, Circulation 2021;144:e472–e487. The Atwater factor for fat is 9 kcal per gram (FAO, 2003).
Worked example
A woman eating 2,000 kcal a day.
- Total fat: 2,000 × 0.20 ÷ 9 = 44 g to 2,000 × 0.35 ÷ 9 = 78 g.
- Saturated fat: under 10% = 22 g; AHA target of 6% = 13 g.
- Essential fats: 12 g linoleic acid and 1.1 g alpha-linolenic acid.
Fat grams by calorie level
| Calories | Total fat, 20–35% of calories | Saturated fat limit, under 10% | AHA target, about 6% |
|---|---|---|---|
| 1,400 | 31 – 54 g | 16 g | 9 g |
| 1,600 | 36 – 62 g | 18 g | 11 g |
| 1,800 | 40 – 70 g | 20 g | 12 g |
| 2,000 | 44 – 78 g | 22 g | 13 g |
| 2,200 | 49 – 86 g | 24 g | 15 g |
| 2,500 | 56 – 97 g | 28 g | 17 g |
| 3,000 | 67 – 117 g | 33 g | 20 g |
Choosing better fats
- Replace saturated fat with unsaturated fat. Swapping butter and fatty meat for olive oil, nuts, seeds and fish is associated with lower heart disease risk.
- Include omega-3 sources. Fatty fish, walnuts, flaxseed and canola oil provide alpha-linolenic acid or EPA and DHA.
- Keep trans fat as low as possible.
- Do not go too low. Below 20 percent of calories, essential fats and fat-soluble vitamins can fall short.
Putting it into a plan
Fat is one of three macronutrients. Combine it with carbohydrate (the Carb Calculator) and protein (the Protein Intake Calculator), or use the Macro Calculator to split calories across all three. If you follow a ketogenic diet, fat is much higher; see the Keto Calculator. Use the Fiber Intake Calculator for fibre targets.
This page is for information only and is not medical or dietary advice. Speak to a doctor or registered dietitian before changing your diet, especially if you have diabetes, kidney disease, are pregnant or take medicines.
Sources
- Institute of Medicine. Dietary Reference Intakes for Energy, Carbohydrate, Fiber, Fat, Fatty Acids, Cholesterol, Protein, and Amino Acids. National Academies Press, 2005.
- US Department of Agriculture and Department of Health and Human Services. Dietary Guidelines for Americans, 2020–2025.
- Lichtenstein AH, et al. 2021 Dietary guidance to improve cardiovascular health: a scientific statement from the American Heart Association. Circulation 2021;144:e472–e487.
- FAO. Food energy — methods of analysis and conversion factors. FAO Food and Nutrition Paper 77, 2003.
Frequently asked questions
How much fat should I eat a day?
The Institute of Medicine’s Acceptable Macronutrient Distribution Range for adults is 20 to 35 percent of calories from fat. On a 2,000 calorie diet, at 9 calories per gram, that is about 44 to 78 grams.
How much saturated fat is too much?
The Dietary Guidelines for Americans 2020–2025 advise less than 10 percent of calories from saturated fat, about 22 g on 2,000 kcal. The American Heart Association recommends aiming for about 5 to 6 percent, roughly 13 g on 2,000 kcal, for people who need to lower LDL cholesterol.
Which fats are essential?
Linoleic acid (omega-6) and alpha-linolenic acid (omega-3) cannot be made by the body. The Adequate Intakes for adults are 17 g and 1.6 g a day for men, and 12 g and 1.1 g for women (Institute of Medicine, 2005). Most people meet these from nuts, seeds, vegetable oils and fish.
Is a very low-fat diet healthier?
Not necessarily. Fat below about 20 percent of calories makes it harder to get essential fats and fat-soluble vitamins. The type of fat matters more than the total: replacing saturated fat with unsaturated fat is associated with better heart health.
What about trans fat?
Industrial trans fats raise LDL and lower HDL cholesterol, and health agencies recommend keeping them as low as possible. Partially hydrogenated oils have been removed from the US food supply under FDA rules effective from 2018, but small amounts occur naturally in some animal fats.