Fat Intake Calculator

It estimates how many grams of dietary fat you should eat daily, usually expressed as a percentage of total calories (e.g., 20 %–35 % per USDA/WHO guidelines) or targeted grams per kg for specific goals (endurance athletes, keto, etc.).

Typical workflow

1. Find total calories (TDEE or a goal‑adjusted number).

2. Pick a fat percentage or grams/kg based on the diet style:

   • General health: 25 – 35 % kcal

   • Low‑fat weight‑loss: 15 – 25 %

   • Moderate (balanced macros): 30 %

   • High‑fat / keto: 60 – 75 %

3. Convert to grams ( 1 g fat = 9 kcal ).