Fat Intake Calculator
Estimate your optimal daily fat consumption for weight management and overall health.
ℹ️ Understanding Fat Intake
Daily Fat Recommendations:
- Standard: 20-35% of total calories
- Low-fat diet: 15-20% of calories
- Keto diet: 60-75% of calories
Types of Dietary Fats:
| Fat Type | Sources | Recommendation |
|---|---|---|
| Monounsaturated | Olive oil, avocados, nuts | Prioritize |
| Polyunsaturated | Fish, flaxseeds, walnuts | Essential (omega-3/6) |
| Saturated | Butter, red meat, coconut oil | Limit to 10% of calories |
| Trans fats | Fried foods, baked goods | Avoid completely |
Note: Individual needs may vary based on health conditions. Consult a dietitian for personalized advice.
