Fat Intake Calculator

Fat, along with carbohydrates and proteins, is one of three macronutrients that provide the energy necessary for a person's metabolic system to function. While dietary fat is essential to proper body function, excess dietary fat leads to weight gain and poor health outcomes.

Types of Dietary Fat

Unhealthy Fats

Saturated Fat: Found in animal products, raises LDL cholesterol, increases heart disease risk.

Trans Fat: Worst type of fat, no health benefits, increases heart disease and diabetes risk.

Healthier Fats

Monounsaturated: Reduces LDL cholesterol, found in olive oil, avocados, nuts.

Polyunsaturated: Includes omega-3s, reduces heart disease risk, found in fish, seeds.

Fat Intake Guidelines by Age

Age Group	Fat Intake
2-3 years	30% to 40% of Total Calories
4-18 years	25% to 35% of Total Calories
19+ years	20% to 35% of Total Calories

Key Recommendations

Limit These Fats

• Less than 10% of calories from saturated fat
• Less than 7% for heart disease prevention
• Minimize trans fat consumption
• Less than 300mg cholesterol per day

Choose These Fats

• Replace saturated with unsaturated fats
• Include omega-3 fatty acids
• Use olive oil for cooking
• Eat fatty fish regularly

Disclaimer: This calculator provides estimates based on general guidelines. Individual fat needs may vary based on health conditions, medications, and specific dietary requirements. Always consult with a healthcare provider or registered dietitian for personalized nutrition advice.