Nutrition & Diet20-35% Total Daily Calorie Standards

Fat Intake Calculator

Estimates total daily healthy dietary fat requirements and safe saturated fat upper boundaries according to AHA and Dietary Guidelines.

Nutrition & Diet• 20-35% Total Daily Calorie Standards

Calculate healthy dietary fat targets and saturated fat limits.

Gender

Age10 – 120 yrs

yrs

Height50 – 250 cm

Weight20 – 350 kg

Activity

• 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.

Healthy Fat TargetAHA Standard

76 g/dayRange: 55g – 97g

General Saturated Limit≤ 28 g/day (<10%)

AHA Cardiac Target≤ 17 g/day (<6%)

Evidence-based estimations. Consult a physician for personalized guidance.

Clinical Formula & Calculation Standard

Official clinical definitions and validated mathematical models

Daily Fat (g) = [Daily Calories × 20% to 35%] / 9 kcal per gram

Dietary fats are necessary for fat-soluble vitamin absorption (A, D, E, K), steroid hormone synthesis, and cellular membrane integrity.

Saturated fats should be limited to <10% of total calories (<6–7% for dyslipidemia or heart disease).
Dietary cholesterol limit is recommended at <300 mg/day.
Artificial trans fatty acids (partially hydrogenated oils) should be completely eliminated.

Determine daily caloric requirements to maintain, lose, or gain weight safely.

Calculate your Basal Metabolic Rate (BMR) - the calories burned at complete rest.

Compute your Total Daily Energy Expenditure (TDEE) based on activity and metabolic rate.