What should I know 1: Daily Fat Needs
Fats should be 20-35% of your total calories.
Daily Fat Needs
Determine your healthy fat intake.
Healthy fats are vital for your brain, skin, and hormones. Not all fats are created equal.
Details
- Fats should be 20-35% of your total calories.
- Prioritize unsaturated fats (nuts, seeds, olive oil).
- Avoid trans fats whenever possible.
- Limit saturated fats to under 10% of total intake.
- Fats are calorie-dense (9 kcal per gram).
The interactive calculator loads after the page hydrates in the browser.
Method note
This tool produces estimates from common formulas. Results are informational and should not be used on their own for diagnosis or treatment decisions.
Frequently Asked Questions
Short answers to common questions about how to read this calculator page.
What should I know 2: Daily Fat Needs
Prioritize unsaturated fats (nuts, seeds, olive oil).
What should I know 3: Daily Fat Needs
Avoid trans fats whenever possible.
What should I know 4: Daily Fat Needs
Limit saturated fats to under 10% of total intake.
What should I know 5: Daily Fat Needs
Fats are calorie-dense (9 kcal per gram).