Fat Intake Calculator
Fat grams from daily calories and fat percentage.
How it works
Fat = calories × % ÷ 9
Generally 20%–35% of calories, favoring unsaturated fats.
Worked example
2,000 kcal with 30% fat: 2000 × 30% ÷ 9 ≈ 67 g.
Keep saturated fat under 10% of calories — below 22 g — and favour unsaturated sources.
Notes and limitations
Below 20% of calories, fat intake can affect hormones and fat-soluble vitamin absorption. Watch hidden fat in nuts, fried food, sauces and processed meat.