Is this a body fat calculator?

No. This tool estimates dietary fat intake in grams per day. Body-fat percentage and body composition are separate measurement topics.

How much fat should I eat per day?

For many adults, a practical starting point is 20-35% of calories from fat, adjusted for calorie target, food quality, goals and medical context.

Should saturated fat be a target?

No. Treat saturated fat as a limit, not a goal. U.S. guidance commonly recommends keeping saturated fat below 10% of calories.

Fat Intake Calculator

Estimate daily dietary fat grams from body weight, goal and optional TDEE, with saturated and unsaturated fat planning context.

Dietary fat intake inputs

Estimate daily dietary fat intake in grams, calories and fat-type split. This is not body-fat percentage.

Unit system

Metric

Weight (lb)

TDEE (cal/day, optional)

Goal or diet pattern

This model does not use age or sex because it starts from body weight and optional TDEE. Pregnancy, lactation, childhood, gallbladder disease, liver disease, digestive disorders and medical diets need professional guidance.

Daily dietary fat grams

English search results for this intent expect a dietary fat calculator, not a body-fat percentage tool. This page estimates grams of fat per day from body weight, goal and optional TDEE.

F_{t a r g e t} = W_{k g} \times g_{f a t / k g}

Daily fat grams from body weight and a goal-specific grams-per-kilogram target.

F_{T D E E} = \frac{T D E E \times p}{9}

Fat grams from a selected percent of daily calories; fat provides about 9 calories per gram.

Nutrition estimate

This is a planning estimate for adults. Pregnancy, lactation, gallbladder disease, liver disease, eating disorders, prescribed diets and lipid disorders need individualized guidance.

How to read the result

Goal	Common planning range	TDEE check
Weight loss	0.6-1.0 g/kg	20-30% of calories
Maintenance	0.8-1.3 g/kg	25-35% of calories
Muscle gain	1.0-1.5 g/kg	25-35% of calories
Keto style	1.5-3.0 g/kg	65-75% of calories

Use the body-weight range as a first pass, then compare it with calories from fat if you know your maintenance calories or calorie target.

Frequently Asked Questions

Sources and References

Calculations are based on the listed reference sources. Links open in a new tab.

Updated: June 2, 2026

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