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Calculate your daily fat intake based on your calorie needs and dietary goals. Get personalized recommendations for healthy fat consumption.
These fats improve cholesterol levels, reduce inflammation, and support heart health.
Lower bad cholesterol (LDL), raise good cholesterol (HDL)
Essential for brain function, reduce inflammation
These fats increase disease risk and should be limited or avoided.
Raise LDL cholesterol. Limit to <10% of calories. Found in red meat, butter, cheese.
Avoid completely. Raise LDL, lower HDL. Found in fried foods, baked goods, margarine.
Your body cannot produce these fats, so you must obtain them from food. They are crucial for brain function, cell growth, and inflammation control.
Reduce inflammation, support heart and brain health, improve mood.
Support brain function, bone health, metabolism, and skin health.
Dietary fat is one of three macronutrients (along with protein and carbohydrates) that your body needs for energy, hormone production, nutrient absorption, and cell growth. Fat provides 9 calories per gram, making it the most calorie-dense macronutrient.
The Dietary Guidelines for Americans recommend that 20-35% of your daily calories come from fat. This range provides enough fat for essential functions while leaving room for adequate protein and carbohydrates. Individual needs may vary based on activity level, health goals, and medical conditions.
For most people, 20-35% of daily calories should come from fat. On a 2,000 calorie diet, that's 44-78 grams of fat per day. Focus on unsaturated fats from nuts, seeds, fish, and olive oil.
No, eating fat doesn't directly make you gain body fat. Weight gain occurs when you consume more calories than you burn, regardless of the source. Fat is calorie-dense (9 cal/g), so portion control is important.
Saturated fats are solid at room temperature (butter, coconut oil) and can raise LDL cholesterol. Unsaturated fats are liquid at room temperature (olive oil, fish oil) and are heart-healthy.
Not necessarily. While saturated fat can raise LDL cholesterol, some sources like coconut oil may have neutral or positive effects. However, it's still wise to limit saturated fat to less than 10% of total calories.
Trans fats are artificially created fats found in processed foods. They raise bad cholesterol (LDL) while lowering good cholesterol (HDL), significantly increasing heart disease risk. Avoid them completely.
Yes. Very low-fat diets (less than 20% of calories) can lead to hormone imbalances, vitamin deficiencies, increased hunger, and poor brain function. Fat is essential for health.
Aim for at least 250-500mg of combined EPA and DHA daily. This is roughly equivalent to 2 servings of fatty fish per week. Vegetarians can get ALA omega-3s from flaxseeds and walnuts.
Recent research suggests full-fat dairy may be healthier than previously thought. It's more satiating and may not increase heart disease risk. Choose based on your total calorie and fat goals.
This calculator is for informational purposes only and should not replace professional medical advice. Fat intake needs vary based on individual health conditions, activity levels, and goals. Consult with a registered dietitian or healthcare provider for personalized nutrition recommendations, especially if you have heart disease, diabetes, or other medical conditions.