Fat Intake Calculator
Calculate your optimal daily fat intake based on your calorie needs, activity level, and weight goals. Get personalized recommendations for healthy fat consumption and saturated fat limits.
Fat Calculation
Enter your details to calculate your optimal daily fat intake
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Daily Fat Range
Enter your details to calculate your optimal daily fat intake.
About Fat Requirements
Types of Dietary Fat
- Monounsaturated: Olive oil, avocados, nuts
- Polyunsaturated: Fish, walnuts, flaxseeds
- Saturated: Meat, dairy, coconut oil (limit)
- Trans fats: Processed foods (avoid)
Health Benefits
- Essential for vitamin absorption (A, D, E, K)
- Supports brain and nervous system function
- Provides essential fatty acids
- Helps maintain healthy skin and hair
Healthy Fat Sources
| Food | Fat/100g |
|---|---|
| Olive oil | 100g |
| Avocado | 15g |
| Almonds | 49g |
| Salmon | 13g |
| Walnuts | 65g |
Guidelines
- Choose unsaturated fats over saturated
- Include omega-3 fatty acids regularly
- Limit processed and fried foods
- Read nutrition labels carefully