Fat Intake Calculator

💡 How Fat Intake Is Calculated

The USDA Dietary Guidelines recommend 20-35% of total calories from fat. 1 gram of fat = 9 calories (more than double carbs or protein). For a 2,000 calorie diet, that's 44-78 grams of fat per day.

Focus on healthy fats: monounsaturated (olive oil, avocados, nuts) and polyunsaturated (fish, flaxseed, walnuts). Limit saturated fat to <10% of calories. Avoid trans fats entirely. Fat is essential for hormone production, vitamin absorption, and cell membrane integrity.