Calculate your recommended daily fat intake in grams based on your calorie needs, activity level, and dietary goal — including a breakdown by fat type.
| Diet Type | Fat % | Fat (g) |
|---|---|---|
| Lose Weight | 25% | 66g |
| Maintain Weight | 30% | 79g |
| Build Muscle | 30% | 79g |
| Ketogenic Diet | 70% | 184g |
| Low-Fat Diet | 15% | 40g |
Fat provides 9 kcal per gram. The DRI recommends 20–35% of calories from fat for adults. Trans fats should be avoided entirely. Limit saturated fat to <10% of calories.