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Fat Intake Calculator
Profile and settings
Result
| Goal | Daily Calorie Allowance | Daily Fat Allowance (20-35%)* | Saturated Fat Allowance (10%)* | Saturated Fat Allowance for Heart Risk Reduction (7%)* |
|---|---|---|---|---|
| Weight Maintenance | 2,680 Calories | 60 - 104 grams | <30 grams | <21 grams |
| Lose 0.5 kg/week | 2,180 Calories | 48 - 85 grams | <24 grams | <17 grams |
| Lose 1 kg/week | 1,680 Calories | 37 - 65 grams | <19 grams | <13 grams |
| Gain 0.5 kg/week | 3,180 Calories | 71 - 124 grams | <35 grams | <25 grams |
| Gain 1 kg/week | 3,680 Calories | 82 - 143 grams | <41 grams | <29 grams |
*Percentages reflect total daily energy share.
Educational estimate only.
Fat at 20-35%, saturated fat lines at 10% and 7%.
Fat Intake Calculator
How to use
- Enter profile and choose a goal row.
Formula
Grams = (calories x percent) / 9.
Guide
Guide
Use the English section for full long-form guidance.
Notes
Notes
Use the English section for full long-form guidance.
Limitations
- Does not replace clinician-led nutrition care.
FAQ
FAQ
Use the English section for full long-form guidance.