Recommended Fat Intake:
| Goal | Daily Calorie Allowance | Daily Fat Allowance (20-35%) | Saturated Fat Allowance (10%) | Heart-Healthy Saturated Fat (7%) |
|---|---|---|---|---|
| Lose Weight | ||||
| Maintain Weight | ||||
| Gain Weight |
Fat Intake Calculator – Find Your Ideal Daily Fat Consumption
Maintaining the right balance of healthy fats is essential for energy, hormone production, and overall health. Our Fat Intake Calculator helps you determine how much fat you should consume daily based on Indian dietary standards. Whether your goal is to lose weight, maintain your current weight, or gain muscle, this tool gives you a personalized fat intake recommendation.
How It Works
🔹 Uses the Mifflin-St Jeor Equation to estimate your daily calorie needs
🔹 Calculates fat intake range (20-35% of total daily calories)
🔹 Determines saturated fat limit (10%) and heart-healthy fat recommendation (7%)
🔹 Provides tailored results for weight loss, maintenance, and weight gain
Why Use This Calculator?
✅ Customized for You – Based on age, gender, height, weight, and activity level
✅ Indian Dietary Standards – Fat intake recommendations suited to Indian nutrition guidelines
✅ Easy to Use – Instant results with a clear and structured output
✅ Health & Fitness Goals – Helps with weight management and overall well-being
Example Calculation
For a 30-year-old male, 70 kg, 170 cm, with moderate activity:
✔ To Maintain Weight: ~2,500 kcal → 55g – 97g fat per day
✔ To Lose Weight: ~2,000 kcal → 44g – 78g fat per day
✔ To Gain Weight: ~3,000 kcal → 67g – 117g fat per day
Who Should Use This Calculator?
🔹 Fitness Enthusiasts tracking macronutrients
🔹 People Looking to Lose Weight by controlling fat intake
🔹 Athletes & Bodybuilders managing healthy fats for muscle gain
🔹 Anyone Wanting to Improve Their Diet with better fat choices
Try It Now!
Simply enter your details, click “Calculate”, and get instant recommended fat intake values for your health goals! 🚀