Fat Intake Calculator

Why dietary fat matters

Fat is essential. It supports hormone production (including testosterone and oestrogen), helps you absorb vitamins A, D, E and K, and keeps you full between meals. Cutting fat too low, which is common on crash diets, can leave you tired, hungry and with poorer recovery.

How much fat should you eat?

Most guidelines recommend 20–35% of your daily calories from fat. This calculator works out your calories, sets fat at the right share for your goal, and then splits it into the three main types:

• Monounsaturated fats (olive oil, mustard oil, groundnuts, almonds, avocado): the largest share, good for heart health.
• Polyunsaturated fats (walnuts, flaxseeds, fish, sunflower seeds): including the essential omega-3 and omega-6 fats.
• Saturated fats (ghee, butter, coconut oil, full-fat dairy): fine in moderation, but keep them to about 10% of calories.

Omega-3: the fat most people miss

Typical diets have far more omega-6 than omega-3. Eating fatty fish twice a week, or adding flaxseeds, chia seeds and walnuts, helps bring that balance back.

Fats to cut back on

Limit deep-fried food, reused cooking oil, vanaspati and packaged snacks made with partially hydrogenated oils. They are the main sources of trans fats. For your full protein, carb and fat targets, use the Macro Calculator.