Health

Daily Fat Intake

Calculate recommended daily total and saturated fat intake from daily calorie targets

Last reviewed: How we build & verify
Total Fat (30% of calories)
67 g/day
Acceptable Range (20-35%)
44-78 g/day
Saturated Fat (less than 10%)
under 22 g/day

General guidance for healthy adults (fat = 9 kcal/g). Total fat 20-35% of energy (IOM AMDR); saturated fat under 10% of energy (Dietary Guidelines for Americans; the American Heart Association suggests 5-6% for people needing to lower LDL cholesterol). Not medical advice; individual needs differ, so consult a doctor or registered dietitian.

What This Means For You

Get a personalized explanation of these results — what they actually mean for your situation, and how small changes would affect them.

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Frequently Asked Questions

No. Fat Intake Calculator is free, with no signup required, and nothing you enter leaves your browser.

Fat Intake Calculator is built on published formulas and reference ranges from established health sources. We revisit it periodically as guidance evolves; the "Last reviewed" date above shows when that last happened. If something looks wrong, tell us with the feedback button in the bottom-right corner.

Fat Intake Calculator | ExaCalc