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Fat intake calculator
Grams of fat a day for your calories — plus the floor you should not go under and the saturated-fat ceiling.
30% of 2,216 kcal
Why fat needs a floor, not just a limit
Fat carries the fat-soluble vitamins A, D, E and K, supplies the essential omega-3 and omega-6 fatty acids your body cannot make, and supports hormone production. That is why every calculator on this site keeps fat at or above 0.6 g per kg of bodyweight, even in a hard cut, and lets carbs absorb the calorie cut instead.
At 9 kcal per gram, fat is the easiest macro to overshoot without noticing: one tablespoon of olive oil is about 120 kcal. Weigh oils and nut butters when you track your macros — it is the single biggest accuracy win for most people.
Questions people ask
How much fat should I eat a day?
The US Dietary Guidelines and the Institute of Medicine suggest 20–35% of calories from fat for adults. On 2,000 kcal that is about 44–78 g. Keep saturated fat under 10% of calories.
What is the minimum fat intake?
Going much below 20% of calories (roughly 0.5–0.6 g per kg of bodyweight) makes it hard to absorb vitamins A, D, E and K and to get essential fatty acids, and very low intakes have been linked to lower sex-hormone levels.
Does eating fat make you fat?
No single macro does. Body fat changes with total calories. Fat is simply more energy-dense — 9 kcal per gram versus 4 for protein and carbs — so portions add up faster.