Fat Target Calculator
Daily dietary fat target from calories.
Enter your values
ⓘ Live results
Results
- Fat target
- 73 g
- Fat calories
- 660 kcal
- Minimum recommended (20%)
- 49 g
Quick answer
Dietary fat targets are commonly set at 20-35% of total daily calories.
fat (g) = (calories x fat%) / 9
How to use the Fat Target Calculator
- 1Enter your total daily calories.
- 2Choose a fat percentage — most dietary guidelines suggest 20-35%.
- 3Do not go below roughly 0.5 g/kg body weight, since fat is essential for hormone production.
Worked example
Using the values the calculator loads with:
Inputs
- Daily calories2200 kcal
- Fat percentage of calories30 %
Results
- Fat target73 g
- Fat calories660 kcal
- Minimum recommended (20%)49 g
Frequently asked questions
Is very low fat safe long term?
Sustained very low fat intake can impair hormone health; most people should stay above 20% of calories.
Does fat make you fat?
No — total calorie balance drives weight change, not any single macronutrient.
About this calculator
- Built and reviewed by James Whitfield · How we build and test calculators
- Report an error
Results are estimates for general information. For medical, legal, structural or financial decisions, confirm with a qualified professional.