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Fat supplies energy, helps you absorb vitamins A, D, E and K, and supports hormones. Guidelines suggest that fat provides about 20–35% of daily calories.
Enter your daily calories and the percentage from fat to see the daily fat target in grams.
| Total Daily Calories | 2,000 kcal |
| % of Calories from Fat | 30% |
| Goal | Maintain weight |
| Daily fat intake | 67 g a day |
| Healthy range (20–35% of calories) | 44 – 78 g |
| Saturated fat limit (under 10%) | less than 22 g |
| Trans fat | as little as possible (under 2.2 g) |
| Per meal (3 meals) | 22 g |
| Calories from fat | 600 kcal |
| Based on | 2,000 kcal for maintenance |
67 g a day; healthy range 44 – 78 g.
Try this example →| Total Daily Calories | 2,000 kcal |
| % of Calories from Fat | 25% |
| Goal | Lose weight (−500 kcal) |
| Daily fat intake | 42 g a day |
| Healthy range (20–35% of calories) | 33 – 58 g |
| Saturated fat limit (under 10%) | less than 17 g |
| Trans fat | as little as possible (under 1.7 g) |
| Per meal (3 meals) | 14 g |
| Calories from fat | 375 kcal |
| Based on | 1,500 kcal for weight loss (−500 kcal) |
42 g a day; saturated fat less than 17 g.
Try this example →Prefer unsaturated fats from nuts, seeds, olive and mustard oil and fish, and limit saturated and trans fats.
Fat gives 9 calories a gram against 4 for carbohydrate or protein.
No. Too little fat can affect hormones and vitamin absorption.
20–35% of your calories: 44–78 g on a 2,000 kcal diet, with less than 22 g saturated fat.
Keep fat at 20–30% of your reduced calorie target. On 1,500 kcal that is about 33–50 g a day.
9 kcal — more than twice carbohydrate or protein (4 kcal per gram).