How much fat should you eat?
Fat provides essential fatty acids, helps absorb vitamins A, D, E and K, and makes hormones. Guidelines suggest 20–35% of daily calories from fat, with saturated fat under 10% and trans fat under 1%.
This calculator turns your calorie level into grams of total fat and the upper limit for saturated fat. You can estimate your calories from your profile or enter your own.
How it is calculated
Fat grams = daily calories × fat share ÷ 9
Worked example
2,000 kcal a day
- Total fat (20–35%)
- 44 – 78 g
- Saturated fat (<10%)
- under 22 g
- Trans fat (<1%)
- under 2.2 g
Healthier fat choices
- Choose groundnut, mustard, olive or rice bran oil in moderation.
- Eat nuts, seeds, fatty fish and flaxseed for unsaturated fats.
- Limit ghee, butter, coconut oil, fried snacks and bakery items.
- Avoid vanaspati and packaged foods with partially hydrogenated oils.