FAT INTAKE
CALCULATOR
Find your optimal daily fat intake for hormonal health, satiety, and performance.
Your Details
Your Daily Fat Targets
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Total Fat (grams/day)
Calories from Fat--
Max Saturated Fat (10%)--
Minimum (hormonal health)--
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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.
RM
Built by Ren Martin
Sports coach · 20+ years in fitness · Used this calculator personally
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 is the minimum fat intake for hormonal health?
Research suggests a minimum of 0.7–1.0g of dietary fat per kg of body weight is needed to maintain adequate testosterone and estrogen production in healthy adults. Very low fat diets — under 15% of total calories — are associated with reduced sex hormone levels, impaired fat-soluble vitamin absorption (A, D, E, K), and reduced bile acid production needed for digestion.
Are all types of dietary fat equal?
No. Unsaturated fats (olive oil, avocados, nuts, fatty fish) are associated with positive cardiovascular outcomes. Saturated fat has a more complex relationship with health outcomes that continues to be studied. Trans fats from partially hydrogenated oils are universally associated with cardiovascular harm and are banned or restricted in many countries. Prioritising unsaturated fat sources while not eliminating saturated fat entirely is the evidence-supported approach for most healthy adults.
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.