Fat Intake Calculator

Please select your sex
Please enter a valid height (100-250cm)
Please enter a valid weight (30-200kg)
Please enter a valid age (18-80 years)
Please select your activity level

Your Fat Intake Results

0%
Daily Calorie Needs:
0 kcal
Recommended Daily Fat Intake:
0g
(25-35% of total calories)
Saturated Fat Limit:
0g
(<10% of total calories)

Dietary Recommendations:

  • Focus on unsaturated fats from sources like avocados, nuts, and olive oil
  • Limit saturated fats from red meat and full-fat dairy products
  • Avoid trans fats found in processed foods

Exercise Suggestions:

  • 30 minutes of moderate cardio daily
  • Strength training 2-3 times per week
  • High-intensity interval training 1-2 times per week

Formula used: Mifflin-St Jeor

BMR = (10 × weight in kg) + (6.25 × height in cm) - (5 × age in years) + s (s=5 for men, s=-161 for women)

TDEE = BMR × Activity Multiplier

Fat Intake = (TDEE × 0.3) / 9 (30% of calories from fat, 9 calories per gram)