Free macro tool
Fat Intake Calculator
Enter your details and a goal and get the grams of fat that make up the usual share of your daily calories, with the saturated fat ceiling inside it.
Worked example
For a 30-year-old man who weighs 75 kg and is 178 cm tall (lightly active) eating about 1,862 kcal a day, the 20 to 35% of calories range for fat is 41 to 72 g a day, with no more than 21 g of it saturated.
Calculate your daily fat
The result below starts from the example's numbers. Change any field and it updates as you type.
Track this target every day
Use the number above as your daily goal in CalorTracker, then log meals by photo, voice or text and see where your day stands against it. Free to start, no card needed to explore.
Results are estimates from published formulas, not medical advice. Your own body can sit above or below them.
Where the formulas come from, and how we check them: how we calculate.
How the fat intake calculator works
It works out your daily calories for the goal you pick, then converts the 20 to 35% of calories that the Institute of Medicine's Acceptable Macronutrient Distribution Range (Dietary Reference Intakes, 2005) gives for fat into grams, at 9 kcal per gram. The per-meal figure divides the range by three.
The calories come from the same place as everywhere on this site: your maintenance calories (TDEE, from the Mifflin-St Jeor equation and an activity factor), moved up or down for your goal. When you are losing weight the target never drops below 1,200 kcal for women and 1,500 kcal for men, and if your estimated maintenance is already at or under that minimum the calculator offers no deficit.
The saturated fat ceiling
The Dietary Guidelines for Americans 2020 to 2025 advise keeping saturated fat under 10% of calories. The calculator shows what that comes to in grams for your calorie target. It is a ceiling inside your total fat, not an addition to it.
Why fat has more calories per gram
A gram of fat has about 9 kcal against 4 kcal for protein or carbohydrate, so a small number of grams is a large share of the day. A range of 20 to 35% of a 2,000 kcal day is roughly 44 to 78 g, and the calculator does that conversion for your own calories. The macro calculator puts fat at 30% in its default split.