Fat Intake Calculator

Fat Intake Calculator helps you determine your optimal daily fat intake based on your health goals, activity level, and dietary preferences.

Personal Information

Gender

Male

Female

Age

Weight

Height

Activity Level

Sedentary

Little to no exercise

Lightly Active

Light exercise 1-3 days/week

Moderately Active

Moderate exercise 3-5 days/week

Very Active

Hard exercise 6-7 days/week

Health Goal

Maintenance

Maintain current weight

Weight Loss

Lose weight gradually

Weight Gain

Gain muscle mass

Dietary Preference

Balanced Diet

Keto/Low-Carb

Low-Fat Diet

Fat Intake Analysis

Daily Fat Breakdown

Total Fat (g)

Fat Calories

Saturated Fat (g)

Unsaturated Fat (g)

Fat Type Recommendations

Saturated Fat

10%

Monounsaturated Fat

20%

Polyunsaturated Fat

20%

Recommendations

How to Use:

Enter your personal information (gender, age, weight, height).
Select your activity level based on your weekly exercise routine.
Choose your health goal (maintenance, weight loss, or weight gain).
Select your dietary preference (balanced, keto, or low-fat).
Click “Calculate Fat Intake” to see your personalized fat recommendations.
Adjust the fat type distribution using the sliders if needed.

Formulas Used:

Basal Metabolic Rate (BMR) – Mifflin-St Jeor Equation:

For Men: \( BMR = 10 \times weight(kg) + 6.25 \times height(cm) – 5 \times age(y) + 5 \)

For Women: \( BMR = 10 \times weight(kg) + 6.25 \times height(cm) – 5 \times age(y) – 161 \)

Total Daily Energy Expenditure (TDEE):

\( TDEE = BMR \times Activity\ Multiplier \)

Where Activity Multipliers are:
Sedentary: 1.2
Lightly Active: 1.375
Moderately Active: 1.55
Very Active: 1.725
Extra Active: 1.9

Daily Fat Intake:

\( Fat\ (g) = \frac{TDEE \times Fat\ Percentage}{9} \)

Where Fat Percentage varies by diet type:
Balanced: 25-35%
Keto/Low-Carb: 60-75%
Low-Fat: 20-25%