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ARVENRA
Nutrition & energy

Fat Intake Calculator

Daily fat, together with the recommended saturated fat ceiling.

Fat is essential for absorbing fat-soluble vitamins and for hormone production. What matters more than the total is the ceiling on saturated fat.

Your details

Leave blank to derive it from height, weight, age and activity level.

Typical range: 800 – 8,000

Typical range: 10 – 50

The formulas use different coefficients for each sex.

Typical range: 15 – 100

Typical range: 100 – 250

Typical range: 25 – 400

Your overall daily activity, not just training time.

The values you enter are calculated in your browser only — nothing is stored or transmitted.

Fill in your details and press calculate — your result will appear here.

Formula and method

Daily calories × your chosen share ÷ 9 kcal per gram. The saturated fat ceiling is computed at 10 percent of total energy.

Formula used

grams = calories x percent / 9 kcal per gram; saturated fat capped at 10% of energy

Assumptions and limits

  • The 10 percent saturated fat ceiling is the World Health Organization's recommendation.

Scientific sources

  1. Institute of Medicine. Dietary Reference Intakes for Energy, Carbohydrate, Fiber, Fat, Fatty Acids, Cholesterol, Protein, and Amino Acids. National Academies Press, Washington DC, 2005.

    View source

  2. Merrill AL, Watt BK. Energy Value of Foods: Basis and Derivation. USDA Agriculture Handbook No. 74, 1973.

  3. World Health Organization. Draft Guidelines on Saturated Fatty Acid and Trans-Fatty Acid Intake. WHO, 2018.

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