How much fat should I eat per day?

General nutrition guidelines often suggest 20–35% of total calories from fat, though this can be adjusted lower or higher depending on your overall diet style and goals.

Is a low-fat or high-fat diet better?

Research generally shows that total calorie balance matters more for weight management than the specific fat percentage, so the "better" choice often comes down to what diet style you can sustain.

Why is fat 9 calories per gram instead of 4?

Fat is more energy-dense than protein or carbohydrate at the molecular level, which is why it provides roughly double the calories per gram.

Health & Fitness

Fat Intake Calculator

Enter your total daily calories and a preferred fat level to see a recommended daily dietary fat intake range in grams.

Your calculation is performed in your browser.

Enter your total daily calories and a fat level to see your gram target.

This result is an estimate for informational and educational purposes. It isn’t a diagnosis and isn’t a substitute for advice from a doctor, registered dietitian, or other qualified professional. See our methodology and sources for the formula used and its limitations.

How it works

The calculator takes the percentage-of-calories range for your chosen fat level and converts it into grams, using the standard conversion of 9 calories per gram of fat.

Formula & methodology

Your daily calories are multiplied by a fat percentage range, then divided by 9 because each gram of fat provides about 9 calories. The result is a range in grams.

MinimumMin fat (g) = Total calories × Low % ÷ 9

MaximumMax fat (g) = Total calories × High % ÷ 9

What each term means

Total calories: Your daily calorie intake.
The number 9: Calories in 1 gram of fat.

Fat levels

Level	Share of calories
Low fat	15 – 20%
Moderate fat	20 – 35%
High fat	35 – 40%

Worked example

On 2,200 calories with a Moderate fat level (20–35%), that works out to roughly 49–86 g of fat per day.

Common uses

—Setting a daily dietary fat target as part of a broader macro plan.
—Checking whether current fat intake fits within recommended calorie percentages.
—Balancing fat intake against protein and carb targets from the Macro Calculator.

Important notes

—Dietary fat is more calorie-dense than protein or carbs, so small gram amounts add up quickly.
—For a combined view including protein and carbs, see the Macro Calculator.