Fat Intake Calculator
The Fat Intake Calculator estimates the amount of dietary fat a person should consume on a daily basis. The results are based on an estimation of daily caloric needs determined using the provided information. The calculator also considers the maximum recommended levels of saturated fats a person should consume to reduce the risk of heart disease.
Result:
| Goal | Daily Calorie Allowance | Daily Fat Allowance (20-35%)* | Saturated Fat Allowance (10%)* | Saturated Fat Allowance to Help Reduce Heart Disease (7%)* |
|---|
* Note that the percentages provided reflect percentages of total daily caloric intake
Understanding Dietary Fats
The Basics of Fat
Fat is one of three essential macronutrients (along with carbohydrates and protein) that provides energy and supports vital body functions. While all fats contain 9 calories per gram, different types have dramatically different effects on health.
Fats to Limit
Saturated Fats
Found in: Red meat, full-fat dairy, coconut oil, palm oil
Health impact: Raises LDL (“bad”) cholesterol levels
Recommendation: Less than 10% of daily calories (under 7% for heart health)
Trans Fats
Found in: Processed foods, fried foods, margarine (look for “partially hydrogenated oils” in ingredients)
Health impact: Increases heart disease risk by raising LDL and lowering HDL (“good”) cholesterol
Recommendation: Avoid completely when possible
Healthy Fats
Monounsaturated Fats
Found in: Olive oil, avocados, nuts
Health benefits: May improve cholesterol levels and reduce heart disease risk
Polyunsaturated Fats
Includes: Omega-3s (fatty fish, flaxseeds) and Omega-6s (vegetable oils)
Health benefits: Supports heart and brain health, reduces inflammation
Daily Fat Recommendations
| Age Group | Recommended Fat Intake |
|---|---|
| 2-3 years | 30-40% of total calories |
| 4-18 years | 25-35% of total calories |
| 19+ years | 20-35% of total calories |
Key Guidelines:
- Focus on unsaturated fats from plants and fish
- Children need adequate fat for proper development
- Even healthy fats should be consumed in moderation
- Read labels carefully to avoid hidden trans fats
Remember: While fat is essential for health, excess calories from any fat can lead to weight gain. Balance your fat intake with your overall calorie needs for optimal health.