Updated Nutrition & Fitness

Fat Intake Calculator

Estimate your ideal daily fat intake, macro split, heart-healthy limits, and fat per meal based on your calories and goals.

Daily Fat Needs Macro Split (P/C/F) Heart-Healthy Limits Per-Meal Planner

All-in-One Fat Intake Calculator

Switch between daily fat needs, macros, heart-health limits, and per-meal fat planning.

Typical healthy range: 20%–35%
For Custom style, fat% + protein% must be less than or equal to 90% (carbs fill the rest).
By default, 80% of daily fat is spread across meals and 20% across snacks if any snacks are added.

Fat Intake Calculator – Daily Fat Needs, Macros & Per-Meal Planner

This Fat Intake Calculator helps you estimate how much fat you should eat per day based on your calories and goals. It also shows you a full macro split (protein, carbs, fat), heart-healthy fat limits, and how to distribute fat across meals and snacks.

Four Modes in One Tool

  • Daily Fat Intake: Uses your daily calories and a fat percentage to give you a target number of grams per day and a recommended range.
  • Macro Split (P/C/F): Breaks your calories into protein, carbs, and fat using popular macro templates or a custom macro split.
  • Heart-Healthy Limits: Suggests a maximum total fat and saturated fat intake based on your daily calories.
  • Per-Meal Planner: Distributes your daily fat target across meals and snacks so you know how much fat to aim for at each eating occasion.

Basic Formula Behind Fat Intake

Fat has 9 calories per gram, while protein and carbohydrates have 4 calories per gram.

Fat grams per day = (Daily calories × Fat % of calories) ÷ 9

How to Use the Fat Intake Calculator

  • Start with the Daily Fat Intake tab to get a simple target in grams per day.
  • Use the Macro Split tab if you’re tracking all macros for weight loss, cutting, or bulking.
  • Check the Heart-Healthy Limits tab if you want to keep saturated fat lower and focus on healthier fats.
  • Finish with the Per-Meal Planner to see how to spread your fat intake across meals and snacks.

This calculator is designed for general information only and does not replace medical or dietitian advice. Always speak with a healthcare professional if you have specific medical conditions or dietary needs.

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