Enter your daily calorie target to estimate a healthy daily fat intake range in grams, based on the standard dietary guideline of 20-35% of calories from fat.
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This calculator applies the standard Dietary Guidelines for Americans recommendation of 20-35% of total daily calories from fat, converting that percentage range of calories into grams using 9 calories per gram of fat.
The Macro Calculator estimates your full daily calorie target from your body stats, activity level and goal, then splits it into protein, carbs and fat. This calculator skips that step and works directly from a calorie target you already have, giving a quick standalone fat intake range.
It's the standard fat intake range recommended in the Dietary Guidelines for Americans for general health, balancing enough fat for hormone production and nutrient absorption without excess saturated fat intake.
Use the Calorie Goal Calculator or TDEE Calculator to estimate your daily calorie needs, then enter that figure here.
It depends on your goals and diet style, lower-fat, higher-carb diets and higher-fat, lower-carb diets can both fit within healthy guidelines. Use the Macro Calculator if you want a specific diet-style-based split.
Macro Calculator
Calculate your daily protein, carb and fat targets based on your diet style and goal.
Carbohydrate Calculator
Estimate your recommended daily carbohydrate intake range from your calorie target.
Protein Calculator
Calculate your daily protein intake target based on weight and activity level.
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