Fat Intake Calculator guide
Fat Intake Calculator: How Much Fat Should I Eat a Day?
Use our fat intake calculator to work out your maximum daily total fat and saturated fat in grams, based on UK guidance and your calorie needs.
By the AllCalculator editorial teamUpdated 16 October 20262 min read
Fat is an essential part of a healthy diet, but it's high in calories and too much saturated fat can raise your cholesterol. Our Fat Intake Calculator works out how much to aim for.
How to use the calculator (Fat Intake Calculator)
- Enter your sex, age, weight and height.
- Choose your activity level and goal.
You'll see the most total fat and saturated fat to eat each day, in grams.
UK guidance on fat
- Total fat: no more than 35% of your energy.
- Saturated fat: no more than 11% of your energy.
The UK reference intakes on food labels are 70g of fat and 20g of saturates a day, based on 2,000 kcal. The NHS also advises that men eat no more than 30g and women no more than 20g of saturated fat a day.
How it works
The calculator works out your daily calories, then:
Fat in grams = calories × percentage ÷ 9
because each gram of fat has about 9 kcal, more than twice as much as carbohydrate or protein.
A worked example
With the calculator's default settings, daily calories are about 1,940 kcal. The most fat at 35% is about 76g a day, and the most saturated fat at 11% is about 24g.
Types of fat
| Type | Found in | Effect |
|---|---|---|
| Saturated | Butter, fatty meat, cheese, cakes | Can raise cholesterol |
| Monounsaturated | Olive oil, avocados, nuts | Can help lower cholesterol |
| Polyunsaturated | Oily fish, sunflower oil, seeds | Can help lower cholesterol |
Swapping saturated fats for unsaturated ones is one of the best changes you can make for your heart.
Frequently asked questions
Is a low-fat diet better?
Not necessarily. The type of fat matters more than the total amount. Some low-fat products have extra sugar.
How do I read fat on labels?
Front-of-pack labels use traffic lights. Red means high: more than 17.5g of fat or 5g of saturates per 100g.
Do I need some fat?
Yes. Fat helps your body absorb vitamins A, D and E and provides essential fatty acids.
For carbs and protein too, use our Macro Calculator.
Sources and further reading
Links open official and independent websites in a new tab.
This guide is general information to help you understand your options. It isn't financial, tax, legal or building advice and doesn't take your personal circumstances into account. Figures were checked when the guide was last updated and can change, so confirm anything important with GOV.UK, HMRC, a regulated adviser or a qualified tradesperson.