🥑 Fat Intake Calculator

How Much Fat Should You Eat?

Dietary fat is essential for hormone production, nutrient absorption, and cell health. Most guidelines recommend 20-35% of calories from fat. Each gram of fat provides 9 calories, making it the most energy-dense macronutrient.

Types of Dietary Fat

Prioritize unsaturated fats from sources like olive oil, nuts, avocados, and fatty fish. Limit saturated fats to less than 10% of calories and avoid trans fats entirely. Omega-3 fatty acids from fish are particularly beneficial for heart and brain health.