Fat Intake Calculator

How the fat intake calculator works

Fat supplies 9 calories per gram and plays a role in hormone production, vitamin absorption, and satiety. The calculator starts with your daily calorie target, then converts the recommended 20–35% range into grams of total fat per day. If you choose the TDEE option, we estimate maintenance calories from your age, size, and activity level before applying a simple goal adjustment.

Picking the right end of the range

• Fat loss: stay closer to 20–25% while prioritizing protein and fiber.
• Maintenance: the middle of the range supports energy and satiety.
• Muscle gain: the higher end can support recovery and hormone health.

Saturated fat guidance

Most guidelines recommend keeping saturated fat under 10% of total calories. Use the saturated fat number as a ceiling, then fill the rest of your fat intake with unsaturated sources like olive oil, avocado, nuts, seeds, and fatty fish.

How to apply the results

• Check your current intake for a few days to see how it compares.
• Swap refined carbs for healthy fats if you are under the range.
• Lower saturated fats by choosing lean proteins and plant oils.
• Save the range in BiteCheck to keep your macro goals in one place.