Fat Intake Calculator
Use this converter to convert to the unit accepted by the calculator.
- Exercise: 15-30 minutes of elevated heart rate activity.
- Intense exercise: 45-120 minutes of elevated heart rate activity.
- Very intense exercise: 2+ hours of elevated heart rate activity.
Example
This is a sample result, not your calculation. Enter your own values to replace it.
Enter your age, gender, height, weight and activity level, then calculate.
Recommended daily fat
Total fat, at 20 to 35 per cent of the Calories you burn. It is a band to sit inside, not a number to hit — what matters more than the total is how much of it is saturated, which the two limits below cap.
Fat by recommendation
| Recommendation | Share | Fat |
|---|---|---|
| Total fat | 20 - 35% of Calories | — |
| Saturated fat, Dietary Guidelines | under 10% of Calories | — |
| Saturated fat, American Heart Association | under 6% of Calories | — |
Every row is a share of the — Calories a day your entries work out to, at fat's 9 Calories per gram — which is why this calculator asks for your height and activity, and not only your weight. Trans fat has no recommended level at all: the guidance is to keep it as low as you can.
Check your entries