Fat Intake Calculator

Calculate your daily fat intake based on weight, activity, and goals

Your Details

Body Weight (kg)

Age (years)

Gender

Activity Level

Fitness Goal

Enter your details to calculate fat intake requirements.

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Input your current body weight in kilograms. This is the primary factor in determining your fat needs.

Enter your age in years. Age affects your metabolism and nutrient requirements.

Choose how active you are. Higher activity levels require slightly more fat for energy and hormone production.

Select whether you want to lose fat, maintain weight, or build muscle. Each goal has different fat intake requirements.

The calculator shows your daily fat needs, recommended range, and distribution of fat types for optimal health.

Use the fat source breakdown to plan meals with healthy monounsaturated and polyunsaturated fats while limiting saturated fats.

Prioritize monounsaturated fats (50%) from olive oil, avocados, nuts, and seeds for heart health.

Include polyunsaturated fats (30%) especially omega-3s from fish, walnuts, flaxseed, and chia seeds.

Limit saturated fats (20%) from coconut oil, dairy, and lean meats to maintain cardiovascular health.

Avoid trans fats completely - they're found in partially hydrogenated oils and processed foods.

Fat provides 9 calories per gram, more than twice the calories from protein or carbohydrates.

Essential fatty acids (omega-3 and omega-6) must come from diet as the body cannot produce them.

Fat is crucial for absorbing vitamins A, D, E, and K, and for hormone production.

Very low-fat diets (<20% calories) can impair hormone function and vitamin absorption.

Cook with stable fats like olive oil or avocado oil; avoid overheating which damages fats.

Quality matters: choose whole food fats over processed oils and fried foods for best health.

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