Fat Intake Calculator
Activity Level
▼Goal
▼Calculate Your Daily Fat Intake
Smart nutrition planning for your health goals
Our calculator helps determine your optimal fat intake by considering:
- Your current body metrics and activity level
- Personal fitness and health objectives
- Weekly progress targets
- Activity intensity and frequency
- Individual metabolic factors
Personalized Analysis
Get tailored recommendations based on your unique profile and activity patterns.
Flexible Diet Options
Adjust macros for different dietary approaches: balanced, low-fat, or high-fat plans.
Goal Setting
Align your fat intake with personal health and fitness objectives.
Practical Guidelines
Access simple tips and food suggestions to meet your daily targets.
Understanding Fat Intake
Energy Balance
Learn how fats contribute to your daily energy needs and metabolic health.
Daily Nutrition
Balance your macronutrients for optimal health and performance.
Health Support
Understand the role of healthy fats in supporting overall wellness.
Understanding Dietary Fats: A Complete Guide
Research-Based Nutrition Information
Learn about dietary fats and their essential role in human health.
Essential Fat Knowledge
Key Functions
Scientific evidence shows that dietary fats:
Health Benefits
- Energy Storage
- Hormone Production
- Brain Function
Types of Dietary Fats
Healthy Fats
- Omega-3 fatty acids
- Monounsaturated fats
- Plant-based oils
Moderate Intake
- Saturated fats
- Animal-based fats
- Dairy fats
Health Considerations
Cardiovascular Health
Based on current research from:
American Heart AssociationBrain Function
Research findings from:
Frontiers in NutritionFat Intake Recommendations
Our AI-powered fat intake calculator provides personalized recommendations based on leading health organizations’ guidelines. Learn how much dietary fat you need for optimal health.
Understanding Your Fat Needs
Our advanced calculator considers multiple factors to determine your optimal fat intake:
Expert Organizations’ Guidelines
World Health Organization (WHO)
- Primarily unsaturated fatty acids for ages 2+
- ≤10% calories from saturated fats
- ≤1% calories from trans fats
American Heart Association (AHA)
- 5-6% calories from saturated fat
- 8-10% from polyunsaturated fats
- 10-15% from monounsaturated fats
- <300mg daily cholesterol intake
Academy of Nutrition and Dietetics
- Focus on poly- and monounsaturated fats
- <10% calories from saturated fats
- Emphasis on healthy fat sources
Daily Nutritional Guidelines
Reference: American Heart Association
| Category | 1 Year | 2-3 Years | 4-8 Years | 9-13 Years | 14-18 Years |
|---|---|---|---|---|---|
| Calories* | 900 kcal | 1000 kcal |
F: 1200 kcal M: 1400 kcal |
F: 1600 kcal M: 1800 kcal |
F: 1800 kcal M: 2200 kcal |
| Fat | 30-40% kcal | 30-35% kcal | 25-35% kcal | 25-35% kcal | 25-35% kcal |
| Milk/Dairy‡ | 2 cups¶ | 2 cups | 2 cups | 3 cups | 3 cups |
| Lean Meat/Beans | 1.5 oz | 2 oz |
F: 3 oz M: 4 oz |
5 oz |
F: 5 oz M: 6 oz |
| Fruits§ | 1 cup | 1 cup | 1.5 cups | 1.5 cups |
F: 1.5 cups M: 2 cups |
| Vegetables§ | 3/4 cup | 1 cup |
F: 1 cup M: 1.5 cups |
F: 2 cups M: 2.5 cups |
F: 2.5 cups M: 3 cups |
| Grains∥ | 2 oz | 3 oz |
F: 4 oz M: 5 oz |
F: 5 oz M: 6 oz |
F: 6 oz M: 7 oz |
Key Information
- Calorie estimates based on sedentary lifestyle
- Milk listed is fat-free (except for children under 2 years)
- Serving sizes vary by age
- Half of all grains should be whole grains
- For 1-year-olds, calculations based on 2% fat milk
