A walkthrough, end to end.
- 1
Enter your daily calorie target (TDEE).
- 2
Pick a macro strategy. The calculator computes daily fat grams from the % of kcal it represents.
- 3
See breakdowns: saturated cap (<10% kcal), unsaturated baseline, omega-3 target.
Fat targets
Fat is 9 kcal/g. AMDR (Acceptable Macronutrient Distribution Range) is 20–35% of kcal. Below 15% is hard to sustain and may impair hormone production. Keto pushes toward 70–75% of kcal from fat.
What you can do with this.
Balanced diet
25–30% of kcal from fat is the standard middle ground. On 2,400 kcal, that's ~67–80 g/day. Emphasize unsaturated sources — olive oil, nuts, fish, avocado.
Low-fat diet
Below 20% of kcal from fat. Useful for some lipid-management or specific medical contexts. Be sure to include essential fatty acids (omega-3, omega-6).
Keto and low-carb
Keto: 70–75% of kcal from fat. Low-carb: 40–50%. Higher absolute fat intake; emphasize MUFA and PUFA, watch saturated fat depending on lipid panel.
Mediterranean diet fat targets
30–40% of kcal from fat, heavily weighted to MUFA (olive oil, nuts, avocado). Among the most evidence-backed eating patterns for cardiovascular health and longevity.
Fat for weight loss
Total calories drive loss; fat doesn't make you fat. Higher-fat diets often outperform low-fat for satiety and adherence in head-to-head trials at the same calorie target.
Fat for hormone health
Going below 15–20% of kcal from fat for prolonged periods can suppress testosterone (men) and disrupt menstrual cycles (women). Keep fat above this floor even on aggressive cuts.
Saturated fat and lipid panel
Saturated fat raises LDL in some people more than others — get a lipid panel before and after dietary changes. If LDL responds, swap saturated for unsaturated; if not, the saturated cap matters less for you.
Omega-3 vs omega-6 ratio
Modern Western diets average ~15:1 omega-6 to omega-3; the ancestral ratio was ~1:1 to 4:1. Boost omega-3 (fatty fish 2×/wk, walnuts, flax) rather than slashing omega-6 nuts and seed oils.
Fat calculator 2026 — what's current
Recent reviews continue to find type-of-fat matters more than total. AHA still recommends <10% saturated; some cardiology guidelines now emphasize replacement (saturated → unsaturated) over restriction.
Frequently asked.
No — fat is essential for hormones, vitamin absorption (A, D, E, K), and satiety. Type matters more than total: prioritize MUFA (olive oil, nuts) and PUFA (fish, seeds), limit trans fats.
AHA recommends <10% of kcal (some go stricter at <7%). On 2,400 kcal, that's <27 g — equivalent to ~3 tbsp butter or coconut oil daily.
If you eat fatty fish 2× week, probably not. Otherwise, ~1–2 g combined EPA+DHA daily from fish oil or algae oil is well-supported.
Despite marketing claims, coconut oil is ~85% saturated fat and raises LDL like other tropical oils. Use it sparingly; default to olive oil for everyday cooking.
Mainstream evidence doesn't support broad seed-oil avoidance for healthy adults. Quality matters — cold-pressed minimally refined oils > heavily processed deep-frying oils.
No. Calculations run entirely in your browser — no server processing, no analytics on inputs, no cookies storing your numbers.