Fat Intake Calculator
Calculate your recommended daily fat intake based on age, gender, activity level, and health goals. Compare different fat intake plans for optimal nutrition.
Step 1: Personal Details
Understanding Fat Needs
Your daily fat intake should be 20-35% of your total calories. Essential fats support hormone production, brain function, and vitamin absorption.
Step 2: Activity & Goals
About Fat Intake
Healthy fats include monounsaturated and polyunsaturated fats. Limit saturated fats to less than 10% of total calories and avoid trans fats.
Fat Intake Results
Recommended Daily Fat Intake
Fat Intake Plan Comparison
| Diet Plan | Fat % | Fat (g) | Calories from Fat |
|---|
Fat Type Recommendations
Fat Intake Formula
Daily Fat (g) = (Total Calories × Fat Percentage) ÷ 9
Where Total Calories are calculated using the Mifflin-St Jeor equation, and 9 represents calories per gram of fat. Protein and carbs provide 4 calories per gram.
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