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About the Fat Intake Calculator
The Fat Intake Calculator estimates how many grams of fat you should eat each day. It converts your daily calorie needs and a chosen fat percentage into a clear target in grams, so you can plan meals with a specific number instead of a vague range.
The calculator first estimates your basal metabolic rate with the Mifflin-St Jeor equation, then applies an activity factor to get total daily calories. It multiplies those calories by your selected fat percentage and divides by 9, the calories in one gram of fat. You enter age, sex, height, weight, and activity level. Many dietary guidelines place fat between 20 and 35 percent of daily calories, so a value in that range is a sensible starting point. For a medical condition or special diet, consider a registered dietitian.
- Enter your age, sex, height, weight, and activity level.
- Choose a fat percentage of your daily calories.
- Read your daily fat target in grams and plan meals around it.