Fat Intake Calculator
Calculate your recommended daily fat intake based on your calorie needs and diet type. Get personalized recommendations for total, saturated, and unsaturated fat requirements.
Category: Fitness & Health
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Frequently Asked Questions
Why do we need dietary fat?
Dietary fat is essential for many bodily functions. It provides energy, helps absorb certain vitamins (A, D, E, and K), supports cell growth, protects organs, maintains body temperature, and produces important hormones. Essential fatty acids must be obtained from food since our bodies cannot produce them. Fat also adds flavor to food and helps you feel full and satisfied after meals.
What's the difference between saturated and unsaturated fats?
Saturated fats are typically solid at room temperature and are found primarily in animal products (meat, dairy) and some plant oils (coconut, palm). Consuming high amounts is associated with increased cholesterol levels. Unsaturated fats, which include monounsaturated and polyunsaturated fats, are generally liquid at room temperature and found in plant oils, nuts, seeds, and fish. These are considered healthier fats that can help reduce cholesterol levels when used to replace saturated fats.
How much fat should I eat on a keto diet?
On a ketogenic diet, fat typically makes up 65-80% of total daily calories. For a 2,000 calorie diet, that's about 144-178 grams of fat per day. The high fat content is essential for achieving and maintaining ketosis, the metabolic state where your body primarily burns fat for fuel instead of carbohydrates. Focus on healthy fat sources like avocados, olive oil, nuts, seeds, and fatty fish while limiting processed fats and oils.
Which fats should I limit in my diet?
Trans fats (found in some processed foods) should be avoided as they can increase bad cholesterol (LDL), decrease good cholesterol (HDL), and increase inflammation. Saturated fats should be limited to 5-10% of total calories according to most health organizations. Focus instead on increasing monounsaturated fats (olive oil, avocados, nuts) and omega-3 polyunsaturated fats (fatty fish, flaxseeds, walnuts) for better heart health.