Fat Intake Calculator — Calculadora Online Grátis
Daily fat targets with saturated/unsaturated breakdown and full macro distribution chart
Dietary fat plays essential roles in hormone production, brain function, and absorption of fat-soluble vitamins (A, D, E, K) — but not all fats are nutritionally equivalent. This calculator determines your total daily fat target, and breaks it down into saturated, monounsaturated, and polyunsaturated fat recommendations based on your calorie intake and health goals.
Frequently Asked Questions
Sobre Esta Calculadora
Dietary fat was once considered primarily harmful, but decades of nutrition research have clarified that fat type matters more than fat quantity. Unsaturated fats — especially omega-3 polyunsaturated fats (found in fatty fish, flaxseed, walnuts) and oleic-acid-rich monounsaturated fats (olive oil, avocados) — are associated with reduced cardiovascular risk and inflammation.
Saturated fats (found in animal products and tropical oils) raise LDL cholesterol in most people, though the effect varies by food source and individual genetics. Trans fats, produced industrially by partial hydrogenation, are the most harmful and have been largely removed from food supplies in many countries following regulatory action.
The WHO recommendation of keeping total fat at 20–35% of calories and saturated fat below 10% is a reasonable guideline for most people. Athletes may benefit from fat intakes at the higher end of this range for sustained energy, while those with specific cardiovascular conditions may be advised to reduce saturated fat further by their physician.
Dietary fat plays essential roles in hormone production, brain function, and absorption of fat-soluble vitamins (A, D, E, K) — but not all fats are nutritionally equivalent. This calculator determines your total daily fat target, and breaks it down into saturated, monounsaturated, and polyunsaturated fat recommendations based on your calorie intake and health goals.
Exemplo Resolvido
Daily fat targets for a 2,000 kcal diet
Entradas:
- Daily calorie target: 2,000 kcal
- Fat percentage: 30% of calories
- Health goal: Cardiovascular health
Passo a Passo:
- Total fat calories: 30% × 2000 = 600 kcal from fat
- Total fat grams: 600 ÷ 9 kcal/g = 66.7 g total fat
- Saturated fat limit (≤10% of calories): ≤200 kcal ÷ 9 = ≤22.2 g saturated fat
- Monounsaturated fat (recommended 15–20% of calories): ~333–400 kcal ÷ 9 = 37–44 g
- Polyunsaturated fat (remaining): ~55–66 g total − 22 g sat − 37 g MUFA ≈ 7–8 g PUFA
Dicas
- 20-35% of total calories from fat is healthy. Keep saturated fat below 10% of calories.