Determine your optimal fat intake for health and nutrition based on your body and goals.
0g (0% of calories)
0g (0% of calories)
0g (0% of calories)
For optimal health, distribute your total fat intake across these types:
Limit to less than 10% of daily calories. Found in animal products, coconut oil, and palm oil.
Aim for 15-22% of fat intake. Found in sunflower oil, walnuts, flaxseeds, and fatty fish.
Aim for 15-22% of fat intake. Found in olive oil, avocados, and most nuts.
Min. 1-2g daily. Found in fatty fish, flaxseeds, chia seeds, and walnuts.
Should be avoided. Found in some processed foods, especially those with "partially hydrogenated oils".
Dietary fats are essential for your body to function properly. They provide energy, support cell growth, protect organs, help with nutrient absorption, and produce important hormones. Calculating your optimal fat intake ensures you get enough of this vital nutrient without exceeding healthy limits.
Fat is vital for brain function, hormone production, and absorption of fat-soluble vitamins (A, D, E, K).
Fat provides 9 calories per gram - more than double the energy of carbs and protein (4 calories per gram each).
Too little fat can cause deficiencies, while too much can lead to weight gain and health issues. Finding your ideal intake is key.
Dietary fats are one of the three main macronutrients, alongside carbohydrates and proteins. They are essential nutrients that provide energy, support cell function, protect organs, and help your body absorb nutrients. Fats are the most energy-dense macronutrient, providing 9 calories per gram.
Fat requirements are typically calculated as a percentage of your total daily calorie intake. For most healthy adults, dietary guidelines recommend:
Note: 9 represents the calories per gram of fat
More active individuals may benefit from slightly higher fat intake for energy and recovery.
Weight loss goals might require lower fat intake, while muscle-building might need moderate fat intake.
Certain conditions may require specific fat intake adjustments (consult healthcare provider).
Individual metabolism and genetic factors can influence optimal fat intake levels.
Official nutritional guidance including recommendations for fat intake.
Research-backed information on different types of fats and their health effects.
Evidence-based information about dietary fats and health.
Scientific review of dietary fat research and recommendations.