How much fat should I eat a day?

20 to 35% of your calories: about 44 to 78 g on a 2,000 Calorie diet.

How much saturated fat is too much?

More than 10% of calories (about 22 g on 2,000 Calories). The American Heart Association suggests under 6% (about 13 g).

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How accurate are the results?

Results follow the formulas and assumptions shown, with normal rounding and numerical limits. Taxes, rates and health guidance can change, so treat these as estimates and confirm important decisions with a qualified professional.

Fat Intake Calculator

Daily grams of total and saturated fat for your calorie needs.

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Fat Intake Calculator

Daily fat and saturated fat in grams

Units

Age

years

Sex

Height

Weight

Activity level

Exercise: 15-30 min of raised heart rate. Intense: 45-120 min. Extra active: very intense daily training or a physical job.

BMR formula

Goal

Fat a day (20 - 35%)

55 g - 96 g

On 2,479 Calories a day

Saturated fat (under 10%)Dietary Guidelines for Americans: under 28 g
Saturated fat (AHA, under 6%)American Heart Association, for heart health: under 17 g
Trans fat: as little as possible
20% of calories: 55 g
25% of calories: 69 g
30% of calories: 83 g
35% of calories: 96 g

Based on the Dietary Guidelines for Americans 2020-2025 and the Institute of Medicine range of 20 to 35% of calories from fat. Fat has 9 Calories per gram.

Goal	Calories	20%	25%	30%	35%	Sat. fat max
Maintain weight	2,479	55 g	69 g	83 g	96 g	28 g
Mild weight loss (0.5 lb/week)	2,229	50 g	62 g	74 g	87 g	25 g
Weight loss (1 lb/week)	1,979	44 g	55 g	66 g	77 g	22 g
Extreme weight loss (2 lb/week)	1,479	33 g	41 g	49 g	58 g	16 g
Mild weight gain (0.5 lb/week)	2,729	61 g	76 g	91 g	106 g	30 g
Weight gain (1 lb/week)	2,979	66 g	83 g	99 g	116 g	33 g
Fast weight gain (2 lb/week)	3,479	77 g	97 g	116 g	135 g	39 g

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How the fat intake calculator works

Adults are advised to get 20 to 35% of their calories from fat, keep saturated fat under 10% and avoid trans fat. The calculator converts those shares into grams: grams = calories × percent / 9.

Most fat should come from unsaturated sources such as olive oil, nuts, seeds, avocado and oily fish, which support heart health.

Using and checking your result

Published by JustYourCalculator. Check the units and assumptions above, and compare a known example before relying on the output. Calculations use browser arithmetic and may round displayed values.

This tool provides an estimate, not a diagnosis, treatment plan or individualized medical advice. Population formulas may not fit children, pregnancy, athletes or people with health conditions. Discuss health decisions with a qualified clinician.

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