Fat Intake Calculator

Calculate your daily fat intake allowances based on your weight goals and activity level. Get personalized recommendations for total fat, saturated fat, and heart-healthy fat limits.

Age

ages 18 - 80

Gender

male

female

Height

Weight

Activity

Settings

BMR estimation formula:

Mifflin St Jeor

Katch-McArdle

Fat Intake by Age

Age	Suggested Fat Intake Limit	Description
2-3 years	30% to 40% of Total Calories	Young children
4-18 years	25% to 35% of Total Calories	Children and teens
19+ years	20% to 35% of Total Calories	Adults

Important Notes

• Total fat should be 20-35% of daily calories for adults

• Saturated fat should be less than 10% of daily calories

• For heart health, aim for less than 7% saturated fat

• Trans fats should be avoided completely

• Focus on healthy fats from nuts, fish, and plant oils