Fat Intake Calculator
Calculate your optimal daily fat intake based on your TDEE, activity level, and dietary preferences.
Calculate Fat Intake
Fat Isn't the Enemy — The Wrong Type Is
For decades, fat was the dietary villain. "Low fat" labels covered everything from yoghurt to biscuits, and people assumed eating fat made you fat. The reality is more nuanced — and the science has caught up.
Fat is essential. It builds cell membranes, produces hormones (including testosterone and oestrogen), absorbs vitamins A, D, E, and K, insulates your organs, and provides the most calorie-dense energy source at 9 calories per gram. Dropping fat too low — below 15% of total calories — can disrupt hormones, impair brain function, and weaken your immune system.
The distinction isn't "fat vs no fat." It's which fats, how much, and in what balance. Get this right and fat becomes one of the most powerful tools in your nutrition toolkit.
Types of Fat: The Good, the OK, and the Bad
| Type | Sources | Effect on Health | Guideline |
|---|---|---|---|
| Monounsaturated | Olive oil, avocado, almonds, peanuts | Lowers LDL cholesterol, reduces heart disease risk | Primary fat source |
| Polyunsaturated (omega-3) | Salmon, mackerel, flaxseed, walnuts | Anti-inflammatory, brain and heart health | 250–500mg EPA/DHA daily |
| Polyunsaturated (omega-6) | Sunflower oil, corn oil, soybean oil | Essential but pro-inflammatory in excess | Keep omega-6:3 ratio below 4:1 |
| Saturated | Butter, cheese, red meat, coconut oil | Raises LDL cholesterol (context-dependent) | < 10% of total calories |
| Trans fat | Partially hydrogenated oils, some margarine, fried food | Raises LDL, lowers HDL, increases heart disease | Avoid completely |
What this means for you: Most of your fat should come from monounsaturated and polyunsaturated sources. Saturated fat isn't poison — the AHA recommends limiting it to 5–6% of calories for people with elevated LDL, and under 10% for everyone else. Trans fat is the one genuinely harmful type and should be eliminated entirely.
High-Fat Foods: A Practical Reference
| Food | Serving | Total Fat | Main Fat Type |
|---|---|---|---|
| Avocado | 1 medium | 21g | Monounsaturated |
| Salmon fillet | 150g | 18g | Omega-3 polyunsaturated |
| Olive oil | 1 tbsp | 14g | Monounsaturated |
| Almonds | 30g (23 nuts) | 14g | Monounsaturated |
| Cheese (cheddar) | 30g | 10g | Saturated |
| Eggs | 2 large | 10g | Mixed (mostly mono/poly) |
| Dark chocolate (70%) | 30g | 12g | Saturated + monounsaturated |
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How to use this tool
Select your preferred unit system
Enter your age, gender, height, and weight
Choose your activity level and fat preference
Common uses
- Setting daily fat targets for weight management
- Planning a ketogenic or low-fat diet
- Balancing macronutrient intake
- Managing cholesterol through diet
- Optimising fat intake for athletic performance
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