Fat intake calculator
Use this calculator to help you determine your ideal fat intake based on your sex, height, weight, activity level, and fitness goal!
Fat is an essential macronutrient for optimal health and well-being. It's what every cell membrane in our body is made of and helps to regulate many hormonal and anatomical processes. But it's also a calorie-dense source of fuel, and knowing how to factor fatty foods into your diet is essential for achieving your goals of muscle gain or weight loss.
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Fats are an integral part of your diet. Fats help you absorb specific vitamins, make cell membranes and hormones, insulate and protect your bones and organs, help you feel satisfied or full, and are an energy source when fasting.
Like most nutrients, your body requires an optimal fat intake range to maintain these vital functions. Deviating from this range by consuming too little or too much fat can lead to adverse health conditions.
Different Types Of Fat
There are four types of dietary fat: saturated, trans, monounsaturated, and polyunsaturated fats.
Each is named according to its chemical structure, but rest assured, we will keep it nutrition-focused (not a flashback to chemistry class).
Saturated Fats
Saturated fats are typically solid at room temperature, like the visible fat on raw meat or in butter. They are commonly found in animal foods, such as high-fat meat and dairy products, as well as coconut and palm oils.
Most health organizations, including the American Heart Association (AHA) and the Dietary Guidelines for Americans (DGA), recommend limiting saturated fat to less than 10% of total calories due to its association with increased cholesterol levels and heart disease risk. The AHA further recommends aiming for 5 to 6% of calories from saturated fat.
Trans Fats
Most trans fats are manufactured and used in food to give them a desirable taste and long shelf life while being inexpensive. You will find the term ‘partially hydrogenated oils’ on the ingredient list or trans fats on the nutrition label.
In 2013, the Food and Drug Administration determined trans fats were no longer safe and recommends avoiding them altogether. Trans fat intake leads to unfavorable cholesterol levels, increasing your risk of heart disease, stroke, and developing type 2 diabetes.
Monounsaturated Fats
For optimal health, replace saturated and trans fats with unsaturated fats (mono- and polyunsaturated). Unsaturated fats, like olive oil, are often liquid at room temperature. Foods with unsaturated fat frequently contain a mixture of both monounsaturated and polyunsaturated fats.
Monounsaturated fats, found in avocados, peanut butter, nuts, and seeds, can help lower cholesterol levels in the blood.
Polyunsaturated Fats
Polyunsaturated fats are also beneficial fats that can reduce cholesterol levels and heart disease risk.
They also contain essential omega-3 and omega-6 fatty acids (fats your body needs but can’t make). Foods like fatty fish (salmon and anchovies), walnuts, flaxseeds, sunflower seeds, tofu, and soybeans are rich sources.
Choose more mono- and polyunsaturated fats, limit saturated fats, and avoid trans fats.
Does Eating Fat Cause Weight Gain?
A large systematic review found insufficient evidence to determine a conclusive relationship between eating outside the optimal range for one macronutrient group (fats, protein, or carbohydrates) and body size or the risk of overweight or obesity.
However, the same review noted moderate evidence that healthful eating patterns are associated with favorable body size and reduced risk of overweight and obesity.
The DGA emphasizes that the following eating pattern is associated with lower body mass index (BMI), waist circumference, or percent body fat, and reduced risk of obesity.
- Abundance of vegetables, fruits, and whole grains.
- Regular inclusion of seafood and legumes.
- Moderate amounts of dairy products (choose low and non-fat dairy) and alcohol.
- Lower in meats (including red and processed meats like sausage or hot dogs).
- Low in sugar-sweetened foods and beverages and refined or low-fiber grains.
Eating styles associated with these favorable outcomes include higher intakes of unsaturated fats and lower intakes of saturated fats, cholesterol, and sodium.
Various factors can cause weight gain, including less physical activity, medications, hormonal changes, stress, poor sleep, health conditions, and food choices.
If your overall intake is above what your body needs, overeating fat may lead to weight gain. Eating more protein or carbohydrates than your body needs can also lead to weight gain.
Look at the big picture–choosing eating patterns that include a variety of foods and macronutrients is key to feeling your best and preventing disease.
What Types Of Fats Are Healthiest?
Unsaturated fats benefit the body, including monounsaturated, polyunsaturated, omega-3, and omega-6 fats.
Choosing an eating pattern that prioritizes unsaturated fats and limits saturated fats can reduce cholesterol levels and heart disease risk and provide vitamin E, an antioxidant vitamin found in unsaturated fats.
How Much Fat Should I Eat Per Day?
The World Health Organization, the DGA, and the Institute of Medicine recommend a range of total fat intake between 20 and 35% of total calories.
The minimum of 20% ensures adequate intake of essential fats and fat-soluble vitamins, while the maximum limits saturated fat. Health organizations emphasize an overall healthy eating pattern with primarily unsaturated fats.
If someone were eating 2,000 calories per day, 400 to 700 calories would come from fat (or 44 to 78 grams of fat). This optimal fat range can accommodate many diets and lifestyles.
Work with your healthcare providers to determine the optimal fat range based on your health goals and risk of heart disease.
A registered dietitian can customize these recommendations (along with protein and carbohydrate needs) to fit your lifestyle and nutrition needs.
