Fat Intake Calculator
Calculate Your Fat Needs
Moderate exercise 3-5 times/week
Balanced approach suitable for most people
Your Fat Needs
BMR
1618
Base Metabolic Rate
TDEE
2507
Total Daily Energy
Minimum
67g
Lower range
Optimal
84g
Target intake
Maximum
101g
Upper range
Daily Fat Range
Meal Distribution
Recommended meals per day: 4
Fat per meal: 21g
Healthy Fat Sources
Avocado
Fat: 15g
Serving: 1/2 medium
Category: Fruits
Type: Monounsaturated
Olive Oil
Fat: 14g
Serving: 1 tablespoon
Category: Oils
Type: Monounsaturated
Salmon
Fat: 13g
Serving: 100g
Category: Fish
Type: Omega-3
Almonds
Fat: 14g
Serving: 1 oz (23 nuts)
Category: Nuts
Type: Monounsaturated
Chia Seeds
Fat: 9g
Serving: 2 tablespoons
Category: Seeds
Type: Omega-3
Coconut Oil
Fat: 14g
Serving: 1 tablespoon
Category: Oils
Type: MCT
Recommendations for Moderate Fat
Balanced approach suitable for most people
- Balance fat types
- Include healthy fats
- Moderate portions
- Choose whole foods
- Regular meals
Activity Level Details
Moderate exercise 3-5 times/week
Examples:
- Jogging
- Light sports
- Regular gym