FAT INTAKE
CALCULATOR
Find your optimal daily fat intake for hormonal health, satiety, and performance.
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Your Daily Fat Targets
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Total Fat (grams/day)
Calories from Fat--
Max Saturated Fat (10%)--
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Macro Split Reference
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Why Dietary Fat Is Essential
Fat is essential for hormone production (including testosterone and estrogen), fat-soluble vitamin absorption (A, D, E, K), cell membrane integrity, and brain function. A minimum of approximately 0.5–1g fat per kg body weight is required to avoid hormonal disruption. Very low fat diets below 15% of calories can impair reproductive hormone levels, especially in women.
Frequently Asked Questions
How much fat should I eat per day?
Most nutritional guidelines recommend 20–35% of daily calories from fat. At 2,000 calories, this is 44–78g of fat per day. Never go below approximately 0.5g/kg body weight, as this risks hormonal disruption. Saturated fat should ideally remain below 10% of total calories (22g at 2,000 calories).
What are healthy fat sources?
Unsaturated fats from olive oil, avocado, nuts, seeds, and fatty fish (omega-3s) are the most health-promoting. Limit saturated fats from red meat and full-fat dairy to under 10% of calories. Avoid trans fats entirely — found in partially hydrogenated vegetable oils.