Fat Intake Calculator
Calculate your daily fat needs and breakdown by fat type. Includes saturated fat limits, omega-3/6/9 targets, keto mode, and healthy fat food sources.
75g
DAILY FAT
15g
SAT FAT LIMIT
1.1g
OMEGA-3
🥑 Your Details
🥑 Daily Fat Target
86
grams / day
30% of 2,594 kcal target
Sat Fat Limit
29g
Daily kcal
778 kcal
29g/day
Sat Fat Max
33g/day
MUFA Target
25g/day
PUFA Target
1.6g ALA
Omega-3 Daily
Healthy range for your Moderate / Balanced approach: 72g – 86g / day
🥧 Fat Type Breakdown
33
Monounsaturated (MUFA)
Heart-healthy. Raises HDL, lowers LDL. Olive oil, avocado, almonds, peanuts.
✓ Heart-Protective
25
Polyunsaturated (PUFA)
Essential fats. Omega-3 reduces inflammation. Fatty fish, walnuts, sunflower oil.
✓ Essential — Eat More
29
Saturated Fat
Limit to <10% of calories. Meat, dairy, coconut oil.
▲ Limit ~10%
<3
Trans Fat
Artificially hydrogenated oils. Raises LDL, lowers HDL. No safe intake.
⊘ Avoid Completely
🐟 Omega-3, 6 & 9 Guide
🐟 Omega-3 (ALA/EPA/DHA)
1.6g ALA/day + 500mg EPA/DHA
Male recommendation
Anti-inflammatory. Supports heart, brain, joints. EPA/DHA from marine sources are the most bioactive — plant ALA converts at only ~5-10%.
Best sources: salmon, mackerel, sardines, flaxseed, chia seeds, walnuts, fish oil.
🌻 Omega-6 (LA/AA)
5-10% of calories (14-29g)
Reference intake: 17g/day
Pro-inflammatory in excess. Essential but most Western diets already get far too much versus omega-3 (often 15:1 vs. an ideal closer to 4:1). Moderate intake is key.
Best sources: sunflower oil, safflower oil, corn oil, pumpkin seeds.
🫒 Omega-9 (Oleic Acid)
Non-essential (body produces)
Mediterranean-diet staple
Monounsaturated fat associated with Mediterranean-diet benefits. Reduces LDL cholesterol and is highly heart-protective when it replaces saturated fat.
Best sources: olive oil, avocado, almonds, hazelnuts, peanuts, canola oil.
❤️ Saturated Fat Limits by Cardiovascular Goal
🍽️ Best Healthy Fat Food Sources
Olive Oil
14g fat
per tbsp
77% MUFA
Avocado
21g fat
per fruit
67% MUFA
Almonds
14g fat
per oz (23 nuts)
63% MUFA
Peanut Butter
16g fat
per 2 tbsp
49% MUFA
Canola Oil
14g fat
per tbsp
61% MUFA
Hazelnuts
17g fat
per oz
79% MUFA
Avocado Oil
14g fat
per tbsp
71% MUFA
Cashews
12g fat
per oz
54% MUFA
📊 Fat Intake — Comparison Across Diet Approaches
Understanding Dietary Fat
Dietary fat is essential for hormone production, absorption of the fat-soluble vitamins A, D, E, and K, cell membrane structure, and brain function — despite decades of low-fat messaging, the quality of fat matters far more than total quantity for most health outcomes. Replacing saturated fat with unsaturated fat (not with refined carbs) is what consistently shows a heart-health benefit. For the full calorie and macro picture alongside fat, pair this with our calorie calculator and BMR calculator.
🧮 Fat Intake Formula
Daily Fat (g) = (Total Calories × Fat%) ÷ 9 kcal/gStandard (WHO 20-35%): 44-78g on 2,000 kcal | Ketogenic (65-75%): 144-167g on 2,000 kcalSaturated Fat Max: <10% of calories (<22g on 2,000 kcal) | Trans Fat: <1% of calories (<2g max), WHO goal: 0🥑
Saturated vs Unsaturated
Unsaturated fats (MUFA/PUFA) are liquid at room temperature and generally lower LDL; saturated fats are solid and, capped near 10% of calories, are what mainstream cardiovascular guidance targets.
🐟
Omega-3 & Omega-6
Both are essential — your body can't make them — but the typical Western diet runs 15:1 omega-6-to-3 instead of a healthier ratio closer to 4:1. More fatty fish and flax, less refined seed oil, moves that ratio the right way.
🚫
Why Fat Isn't the Enemy
The low-fat era of the 1990s coincided with rising obesity, largely because fat was replaced with refined carbs and sugar. Total calories and fat quality — not total fat grams — are what the current evidence actually tracks with health outcomes.
⚖️
Fat & Hormone Health
Cholesterol and dietary fat are direct precursors for testosterone, estrogen, and cortisol. Chronically low-fat diets are linked to disrupted menstrual cycles and reduced testosterone — a real cost of going below the 20% essential floor.
The 4 Types of Dietary Fat
🥗
Monounsaturated (MUFA)
Heart-protective. Raises HDL, lowers LDL. Primary fat in Mediterranean-style eating — olive oil, avocado, peanuts.
🐟
Polyunsaturated (PUFA)
Essential omega-3 and omega-6 fatty acids. Reduces inflammation when balanced. Found in fatty fish, walnuts, flaxseed, sunflower oil.
🧈
Saturated Fat
Found in animal products and tropical oils. Raises LDL cholesterol. Limit to under 10% of calories — not necessarily avoided completely.
🚫
Trans Fat
Artificially hydrogenated fats. Raises LDL and lowers HDL simultaneously. Zero safe intake level. Found in fried and partially hydrogenated oils.
— FAQ