Find how many grams of fat to eat per day from your calorie target and chosen fat ratio, plus the saturated-fat cap and grams per meal.
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Enter your daily calorie target and pick a fat ratio. The grams of fat per day, saturated-fat cap and grams per meal update instantly.
The Acceptable Macronutrient Distribution Range for fat is 20–35% of energy, at 9 kcal per gram. Saturated fat should stay under about 10% of daily calories. Per-meal figures assume four meals; these are general estimates, not medical advice.
Fat per day ≈ 68 g/dayInformational estimates, not medical advice. Based on the IOM Acceptable Macronutrient Distribution Range (20–35% of energy from fat) and 9 kcal per gram. Instant in-browser calculation, no account. For a tailored plan, consult a dietitian.
✚ Results are for informational purposes and do not replace medical advice. For health decisions, consult a doctor.
Fat provides 9 kcal per gram. Multiply your daily calories by the fat ratio, then divide by 9 to get grams of fat per day:
At 2,000 kcal and a moderate 28% ratio: (2,000 × 0.28) ÷ 9 ≈ 62 g of fat a day — with saturated fat capped near 22 g and about 16 g per meal.
Multiply your daily calories by your fat ratio (20–35% of energy) and divide by 9. At 2,000 kcal and 28%, that is (2,000 × 0.28) ÷ 9 ≈ 62 g of fat a day.
The IOM Acceptable Macronutrient Distribution Range is 20–35% of total energy from fat. Around 25–30% suits most people; lower for very high-carb diets, higher for low-carb ones.
Keep saturated fat under about 10% of daily calories. At 2,000 kcal that is roughly (2,000 × 0.10) ÷ 9 ≈ 22 g; replacing it with unsaturated fat helps heart health.
Each gram of fat holds 9 kcal, so divide fat calories by 9 to get grams. For example, 560 fat calories ÷ 9 ≈ 62 g.
Not by itself — total calories drive weight change. Fat is calorie-dense (9 kcal/g versus 4 for protein and carbs), so portions add up quickly, but staying within your calorie target is what matters.
Favour unsaturated fats from olive oil, nuts, seeds, avocado and oily fish. Limit saturated fat and avoid industrial trans fats, which raise cardiovascular risk.