Fat Intake Calculator
Turn your daily calories into a range of grams of total fat and a saturated fat limit, using the Dietary Guidelines.
Total fat a day
44 to 78 g
- Fat at 20% of calories
- 44 g
- Fat at 35% of calories
- 78 g
- Saturated fat limit (under 10%)
- 22 g
At 2,000 calories a day, 20% to 35% of calories from fat is 44 to 78 g of fat. Keep saturated fat under 22 g, which is less than 10% of calories.
Calculation breakdown
| Step | Formula | Result |
|---|---|---|
| Fat at 20% of calories | 2,000 × 20% ÷ 9 kcal per gram | 44.4 g |
| Fat at 35% of calories | 2,000 × 35% ÷ 9 kcal per gram | 77.8 g |
| Saturated fat limit | 2,000 × 10% ÷ 9 kcal per gram | 22.2 g |
How it works
Enter your daily calories. The calculator shows the recommended range for total fat and the limit for saturated fat.
Worked example
A diet of 2,000 calories a day:
- Lower end: 2,000 × 20% ÷ 9 = 44.4 g
- Upper end: 2,000 × 35% ÷ 9 = 77.8 g
- Saturated fat limit: 2,000 × 10% ÷ 9 = 22.2 g
Rounding
The range is shown to the nearest gram. Calculations use the unrounded values.
Sources
Frequently asked questions
How much fat should I eat a day?
The Dietary Guidelines for Americans give an acceptable range of 20% to 35% of calories from fat for adults. At 2,000 calories that is about 44 to 78 grams of fat a day. The range was set by the National Academies.
How do you convert calories from fat to grams?
Fat provides about 9 calories per gram, so divide the calories from fat by 9. If 30% of 2,000 calories comes from fat, that is 600 calories, or about 67 grams. The 9 calories per gram is the general Atwater factor used on food labels.
What is the limit for saturated fat?
The Dietary Guidelines recommend less than 10% of calories from saturated fat. At 2,000 calories that is under 200 calories, or under about 22 grams a day. Unsaturated fats make up the rest of your fat intake.
Where do I find my daily calories?
Use the calorie calculator on this site for an estimate based on your age, sex, height, weight and activity, or use the figure your doctor or dietitian gives you. Enter it in the calories box.
Is this a low-fat diet calculator?
No. It shows the recommended range for adults, not a target to minimize. Fat is an essential nutrient, so the lower end of the range is not a goal to go below. Ask a doctor or dietitian about your own needs.
Results are estimates for information only, not medical or dietary advice. Ask a doctor or registered dietitian about your own needs.