Fat Intake Calculator
Determine the right amount of healthy fats for your diet.
Make room for healthy fats
Get a daily fat range based on your estimated energy needs and goal.
Why Fat Matters?
Dietary fat is essential for your body. It gives you energy and helps with cell growth. It also helps protect your organs and helps keep your body warm. Fats help your body absorb some nutrients and produce important hormones.
The Dietary Guidelines for Americans recommend that 20% to 35% of your total daily calories come from fat.
Good vs. Bad Fats
- Good Fats (Unsaturated): Found in avocados, nuts, seeds, olive oil, and fatty fish. These are good for heart health.
- Bad Fats (Trans Fats): Found in many processed foods. Avoid these as much as possible.
- Saturated Fats: Found in animal products and tropical oils. Limit intake to less than 10% of daily calories.