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Fat Intake Calculator

Calculate daily healthy fat intake for optimal nutrition. Determine fat requirements in grams and calories based on diet type, activity level, and health goals.

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Enter Your Information

👤 Gender

Your Fat Intake Needs

Daily Fat
84g
30% of diet

Meal Distribution

Breakfast
17g
Lunch
29g
Dinner
29g
Snacks
8g

Fat Type Distribution

Monounsaturated
42g
50% - Olive oil, avocados
Polyunsaturated
25g
30% - Fish, nuts
Saturated
8g
<10% - Butter, meat
Omega-3
4g
Essential fatty acids

💡 Recommendations

  • Prioritize unsaturated fats from whole food sources
  • Limit saturated fat to <10% of total calories
  • Aim for 4g of omega-3 fatty acids daily
  • Cook with stable fats (olive oil, avocado oil, coconut oil)
  • Include fatty fish 2-3 times per week

⚠️ Foods to Avoid/Limit

  • Trans fats (partially hydrogenated oils)
  • Deep-fried foods
  • Processed baked goods
  • Margarine with trans fats
  • Excessive butter and cream
  • High-fat processed meats
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Understanding Dietary Fat

Fat is essential for hormone production, nutrient absorption, and cell health. Focus on quality sources.

Types of Fat

  • Monounsaturated: Olive oil, avocados, nuts - heart-healthy
  • Polyunsaturated: Fish, walnuts, flaxseeds - includes omega-3s
  • Saturated: Animal products - limit to <10% calories
  • Trans Fat: Processed foods - avoid completely

Frequently Asked Questions

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