About the Fat Intake Calculator

Fat is the most calorie-dense macro at 9 kcal per gram, so targets convert easily: fat grams = calories × fat % ÷ 9. On 2,000 calories at 30% fat, that is 600 kcal and about 67 g of fat — with saturated fat capped near 22 g (10% of calories).

Quality Over Quantity

The total-fat target matters less than the source. Unsaturated fats from olive oil, nuts, avocado, and fish improve lipid profiles, while excess saturated fat from butter, fatty meats, and processed foods raises LDL cholesterol. Track total fat here, but choose the unsaturated sources within it.