Free · Health · Energy & Nutrition
Fat Intake Calculator
Estimate calorie targets, total fat range, and saturated-fat limits for weight maintenance, loss, and gain.
- Checked formula
- Private in your browser
- No signup
Result
Your calculation
- Weight maintenance
- 50 to 88 g fat 2,207 kcal · saturated fat <25 g (7% target: <18 g)
- Lose 0.5 kg/week
- 39 to 68 g fat 1,707 kcal · saturated fat <19 g (7% target: <14 g)
- Lose 1 kg/week
- 27 to 48 g fat 1,207 kcal · saturated fat <14 g (7% target: <10 g)
- Gain 0.5 kg/week
- 62 to 108 g fat 2,707 kcal · saturated fat <31 g (7% target: <22 g)
- Gain 1 kg/week
- 73 to 128 g fat 3,207 kcal · saturated fat <36 g (7% target: <26 g)
The displayed gram allowances follow the source calculator's 8.8 kcal per gram convention.
How to use this calculator
- Enter current measurements as accurately as practical.
- Calculate to see the estimate, range, and method details.
- Use the result as context, and discuss health decisions with a qualified clinician.
Use the result with context
Health results are educational estimates, not a diagnosis or treatment recommendation. A qualified clinician can interpret measurements in the context of your health.