Dietary Fat Calculator

Use this dietary fat calculator to determine how much fat you should consume to reach your fitness goals.

How do I calculate my fat intake

Calculating fat intake can be a daunting task, but it doesn't need to be.

To accurately measure fat consumption, the easiest and most convenient way is to use an online fat calculator. Our calculator takes into account your daily calorie needs, and based on that, will generate your recommended daily fat intake in grams.

It takes all the guesswork out of trying to determine fat requirements and makes keeping track of fat intake a breeze. Simply input your age, gender, weight, and activity levels type into the calculator and you are good to go!

Different Types of Fat

There are a variety of fats that make up the fat in our diets. Of these fats, trans and saturated fats are most known for having a greater potential to harm our health.

Trans fats are created through the man-made process called hydrogenation in which hydrogen is added to the unsaturated fat molecule to make them solid at room temperature.

Saturated fats, on the other hand, take up in liquid form until it reaches a low temperature and turn into solids.

The "healthy" alternative to trans and saturated fats is unsaturated fat, which has shown potential benefits to one's cardiovascular system when included in an overall balanced diet comprised primarily of fruits, vegetables, high-fiber grains, low-fat dairy products, and lean protein sources.

Why you should eat fat

Eating food with healthy fat can be a great way to promote overall good health. Eating food that contains healthy fat helps to transport essential vitamins and minerals throughout the system, while still keeping us feeling full and sates between meals.
Healthy fats also reduce inflammation, help lower cholesterol levels, and improve the body's ability to absorb nutrients.

Incorporating food sources such as olive oil, nuts, avocados, and fatty fish will provide much needed benefits to a balanced diet.

Adding more healthy fat food into your diet can help you to enjoy better overall health in the long term.

Will eating fat make you fat?

Fat has been given a bad reputation, but it's time to set the record straight. fat is not the enemy, and eating fat will not make you fat.

All fat is not created equal. Just like all carbohydrates and all proteins are not created equal. Yes, fat has more calories per gram than carbohydrates and protein, but that doesn't mean eating fat will make you fat. In fact, the fat you eat can actually help control your weight. The key is to choose the right types of fat and to enjoy them in moderation.

In fact, fat is an essential nutrient that helps our bodies function properly. a diet that includes healthy fats can actually help you lose weight and keep it off.

Healthy fats, such as the ones found in olive oil, avocados, nuts, and seeds, can help fill you up so you eat less overall. They also provide essential nutrients and can help improve your cholesterol levels when used in place of unhealthy fats (like saturated and trans fats).

Just remember that even healthy fats are high in calories, so be sure to keep portion sizes in check. So don't be afraid to include fat in your diet. Just be sure to choose healthy fats like avocado, olive oil, and nuts.


The information provided on this website is for educational purposes only and should not be considered medical advice. The dietary fat calculator provided on this website is intended to estimate your daily dietary fat and calorie needs based on your inputted information. However, it is essential to note that this is only an estimate. Your needs may differ based on your body composition, lifestyle, and other factors.

We do not guarantee the accuracy or completeness of the information provided by this calculator and are not responsible for any errors or omissions. Using this website and the information provided by the dietary fat calculator is at your own risk. We strongly recommend that you consult with a qualified healthcare professional before significantly changing your diet or exercise routine.

By using this website and the dietary fat calculator, you agree to the terms and conditions of this disclaimer. If you disagree with these terms and conditions, you should not use this website or the dietary fat calculator.