Fat Intake Calculator
Estimate healthy daily fat intake based on total calories.
Clinical Accuracy
Grade A
Fat Intake Calculator
Optimize your hormonal health and daily performance. According to WHO and CDC guidelines, dietary fats should account for 20–35% of your total daily calories.
Core Parameters
Fat Quality Matters
Dietary fats are essential for fat-soluble vitamins (A, D, E, K) and hormone production. Focus on unsaturated fats from avocados, nuts, and olive oil.
Unsaturated (Healthy)
Olive Oil, Salmon, Nuts
Saturated (Limit)
Butter, Cheese, Red Meat
Calculated Target
Calories from Fat
600 kcal
Percentage
30%
Saturated Fat Cap
22g max
Health Limit
< 10%
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Research Reference
biotechScientific MethodUses 20-35% calorie guideline with lower-bound safety floor for hormonal health.
Volek JS et al. (2005)
J Nutr.