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Free fat intake calculator: find how much fat per day in grams from your TDEE (BMR × activity). Shows the adult 20–35% fat range and saturated fat at 7% (ideal) and 10% cap. Pair with our macro calculator for full protein and carb splits.
Last updated: May 25, 2026
Need maintenance calories first? Calorie calculator
Ages: 18 - 80
TDEE (maintenance)
2,207 kcal/day
BMR 1605 × 1.375
Total fat (30%)
74 g
662 kcal · 1.2 g/kg
AMDR range: 49g – 86g/day (20–35% of calories)
Saturated fat: ≤17g (7% ideal) · ≤25g at 10% cap
Quick guidelines
2,207
kcal/day maintenance
74 g
1.2 g/kg body weight
17 g
Up to 25 g at 10%
Male · light · 30%
74 g fat
Female · moderate
62 g
Very active · 30%
92 g
20% fat (lower AMDR)
49 g
BMR = Mifflin-St Jeor (or Katch-McArdle)
TDEE = BMR × activity multiplier
Fat g = (TDEE × fat %) ÷ 9
Saturated g = (TDEE × 7%) ÷ 9 (ideal)
Worked: BMR 1605 × 1.375 = 2207 kcal. 2207 × 30% ÷ 9 = 74 g/day total fat. Saturated at 7%: 17 g. AMDR: 49–86 g (20–35%).
| Level | × BMR | Description | Fat @ 30% (BMR 1605) |
|---|---|---|---|
| Sedentary | ×1.2 | Little or no exercise | 64 g (1926 kcal) |
| Light | ×1.375 | Exercise 1–3 days/week | 74 g (2207 kcal) |
| Moderate | ×1.465 | Exercise 4–5 days/week | 78 g (2351 kcal) |
| Active | ×1.55 | Daily or intense 3–4×/week | 83 g (2488 kcal) |
| Very active | ×1.725 | Intense 6–7 days/week | 92 g (2769 kcal) |
| Extra active | ×1.9 | Hard daily training or physical job | 102 g (3050 kcal) |
| % of calories | Use case | Grams @ 2207 kcal |
|---|---|---|
| 20% | Lower AMDR bound; higher-protein or carb-forward plans | 49 g |
| 30% | Balanced default in this calculator; fits many adults | 74 g |
| 35% | Upper AMDR; useful when carbs are lower or appetite needs fat | 86 g |
| Age group | Suggested % of calories | Note |
|---|---|---|
| 2–3 years | 30–40% of calories | Higher fat needs for growth; whole milk often recommended |
| 4–18 years | 25–35% of calories | School-age AMDR-style range |
| 19+ adults | 20–35% of calories | This tool targets adult maintenance TDEE |
This calculator uses the 19+ adult band (20–35%) on estimated TDEE.
| Type | Guidance | Common sources | Why it matters |
|---|---|---|---|
| Saturated | Limit | Fatty meat, butter, cheese, coconut oil, palm oil | Raises LDL; AHA often recommends <7% of calories for heart risk reduction |
| Trans (industrial) | Avoid | Some fried foods, pastries, margarine with partially hydrogenated oils | No safe intake level; check labels for "partially hydrogenated" |
| Monounsaturated | Favor | Olive oil, avocado, almonds, peanuts | May improve LDL/HDL balance when replacing saturated fat |
| Polyunsaturated & omega-3 | Favor | Walnuts, flax, fatty fish (salmon, sardines), sunflower oil | EPA/DHA from fish linked to lower coronary disease risk in population studies |
| Food | Approx. fat |
|---|---|
| 1 tbsp olive oil | ~14 g fat |
| Half medium avocado | ~15 g fat |
| 1 oz (28 g) almonds | ~14 g fat |
| 3 oz salmon (cooked) | ~11 g fat (rich in omega-3) |
| 2 tbsp peanut butter | ~16 g fat |
| 1 oz cheddar cheese | ~9 g fat (mostly saturated) |
Five tbsp olive oil (~70 g) ≈ your 74 g/day target — mix sources across meals instead of one fat type.
BMR = 10(60) + 6.25(180) − 5(25) + 5 = 1605 kcal
TDEE = 1605 × 1.375 = 2207 kcal
Total fat = 2207 × 0.30 ÷ 9 = 74 g/day
Saturated (7%) = 2207 × 0.07 ÷ 9 = 17 g/day
US equivalent (5′10″, 160 lb): 79 g fat on 2361 kcal TDEE.
Share it with anyone planning daily fat intake, heart-healthy eating, or macro splits.
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