Fat Intake Calculator
Calculate your recommended daily fat intake including saturated, unsaturated, and essential fatty acids.
Your Details
kcal
Your total daily calorie intake
Total Daily Fat
67g
30% of calories (600 kcal)
⚠️Saturated Fat
< 22g
🫒Monounsaturated
30g
🐟Polyunsaturated
20g
💊Omega-3 (min)
1.6g
Daily Limits
- • Saturated fat: Less than 22g
- • Trans fat: 0g (avoid completely)
- • Cholesterol: Less than 300mg
Healthy Fat Sources
| Food | Fat Type | Serving | Fat (g) |
|---|---|---|---|
| Avocado | Monounsaturated | 1/2 medium | 15g |
| Salmon | Omega-3 | 3 oz | 11g |
| Olive Oil | Monounsaturated | 1 tbsp | 14g |
| Walnuts | Polyunsaturated | 1 oz | 18g |
| Almonds | Monounsaturated | 1 oz | 14g |