Macros & Diet
Fat Intake Calculator
Daily fat targets in grams. Includes saturated vs unsaturated split and food examples for each type.
👤 Personal Info
🫒 Diet Type
Standard
Balanced diet
Low-Fat
Heart health focus
Keto
Ketogenic diet
Athlete
Performance focus
🏃 Activity
Sedentary
×1.2Lightly Active
×1.375Moderately Active
×1.55Very Active
×1.725Super Active
×1.9Daily Fat Target · Standard
88g
20–35% of 2649 kcal/day = 792 kcal from fat
≤29g
Saturated Fat Max
<10% of calories
Butter, red meat, cheese
59g
Unsaturated Fat
Rest of daily fat
Olive oil, avocado, nuts
🫒 Best Unsaturated Fat Sources
Extra virgin olive oil
14g fat/tbsp
Avocado (half)
15g fat
Almonds (28g)
14g fat
Salmon (100g)
12g fat
Chia seeds (28g)
9g fat
Walnuts (28g)
18g fat