Find how many grams of fat fit your daily calories.
Health bodies recommend 20–35% of calories from fat. On 2,000 kcal that is 44 g – 78 g a day, with saturated fat under 22 g.
Fat supplies energy, helps absorb vitamins A, D, E and K and is needed for cells and hormones. This calculator turns your daily calories into a range of total fat in grams, and sets limits for saturated fat (under 10% of calories) and trans fat (under 1%).
The type of fat matters as much as the amount: favour unsaturated fats from nuts, seeds, fish and plant oils. See the Macro Calculator, Carbohydrate Calculator and Calorie Calculator.
The calculator applies the standard published formulas step by step.
| Item | Value |
|---|---|
| Daily calories used | 2,000 kcal |
| Fat calories at 30% | 600 kcal |
| Type | Guideline | Grams per day |
|---|---|---|
| Total fat | 20–35% of calories | 44 g – 78 g |
| Saturated fat | under 10% of calories (WHO) | under 22 g |
| Trans fat | under 1% of calories (WHO) | under 2 g |
| Daily calories | Fat (20–35%) |
|---|---|
| 1,500 kcal | 33 g – 58 g |
| 1,800 kcal | 40 g – 70 g |
| 2,000 kcal | 44 g – 78 g |
| 2,500 kcal | 56 g – 97 g |
| 3,000 kcal | 67 g – 117 g |
20–35% of calories — about 44–78 g on a 2,000 kcal diet.
The WHO recommends under 10% of calories — under about 22 g on 2,000 kcal.
An artificial fat in some fried and packaged foods that raises heart-disease risk; keep it below 1% of calories, ideally near zero.
Unsaturated fats in nuts, seeds, olive and mustard oil, avocado and oily fish.
Total calories matter most. Very low fat is not necessary for most people.
9 kcal — more than twice carbohydrate or protein.
It uses the published formula: fat (g) = calories × share ÷ 9 The full method and a worked example are shown on this page.
No. The calculator gives general estimates for information and education. It cannot diagnose or treat anything, so please speak to a doctor or qualified professional about your own health.
Yes. Choose centimetres or feet and inches for height, and kilograms, pounds or stone for weight; the results are converted for you.
No. Everything is calculated in your browser and nothing you enter is uploaded or saved.
