Fat Intake Calculator
Compute your daily grams of dietary fat from a total calorie target and the share of calories you want from fat.
Last updated: September 2026
Daily Fat
66.67 g
This calculator gives an estimate for general information only. It is not medical advice and does not replace a doctor, pharmacist or other qualified health professional. Always check with them before acting on the result, especially for medication doses, children, pregnancy or a medical condition, and follow the guidelines of your local health authority.
Formula below · 2 sources (cdn.realfood.gov, nap.nationalacademies.org) · Updated Sep 2026
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About this calculator
Fat provides 9 kcal per gram, so the grams of fat in a diet follow from the calorie target and the share of calories from fat:
fat (g) = daily calories × fat % ÷ 9
For adults, the National Academies' Acceptable Macronutrient Distribution Range (AMDR) for fat is 20% to 35% of calories (25% to 35% for children aged 4 to 18). On 2,000 kcal that is about 44 to 78 g a day.
The type of fat matters as much as the amount. The Dietary Guidelines for Americans, including the 2025–2030 edition published in January 2026, keep saturated fat below 10% of calories (22 g on 2,000 kcal). Unsaturated fats from fish, nuts, seeds, olive and other vegetable oils and avocados are the preferred sources, and industrial trans fats should be avoided.
Use your own calorie target from a calorie calculator. These are general guidelines for healthy adults; people with medical conditions should follow their clinician's advice.
How to use
Enter your daily calorie target and the share of calories you want from fat. Example (the defaults): 2,000 kcal × 30% = 600 kcal from fat, and 600 ÷ 9 = 66.7 g a day. The saturated-fat limit at this calorie level is 2,000 × 10% ÷ 9 = 22 g.
Frequently asked questions
How many grams of fat should I eat per day?
For most adults, 20% to 35% of calories: about 44 to 78 g on 2,000 kcal, or 56 to 97 g on 2,500 kcal.
How much saturated fat is too much?
The Dietary Guidelines advise keeping saturated fat under 10% of daily calories, about 22 g on a 2,000 kcal diet. Some heart-health guidance aims lower for people with high LDL cholesterol.
Why divide by 9?
Each gram of fat provides about 9 kcal, compared with about 4 kcal for a gram of protein or carbohydrate.
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