Fat Intake Calculator

Calculate Your Fat Needs

Unit System

Gender

Age

Weight (kg)

Height (cm)

Activity Level

Moderate exercise 3-5 times/week

Diet Type

Balanced approach suitable for most people

Your Fat Needs

BMR

Base Metabolic Rate

TDEE

Total Daily Energy

Minimum

Lower range

Optimal

Target intake

Maximum

Upper range

Daily Fat Range

Meal Distribution

Recommended meals per day: 4

Fat per meal: 0g

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