Fat requirement calculator

Fat is an essential nutrient for healthy bodily function. It's important to know how much fat your body needs for optimal performance. The fat requirement calculator below uses your body measurements and activity level to estimate the amount of fat your body needs for a healthy diet.
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What are fats?

Fats, along with carbohydrates and proteins, are one of the three macronutrients that provide the body with the energy it needs. They are high in calories, providing 9 calories per gram – more than twice as much as carbohydrates and proteins, which provide 4 calories per gram.
There are four main types of dietary fats: saturated, monounsaturated, polyunsaturated, and trans fats. Although fats generally have a bad reputation, they—like other macronutrients—are usually only harmful in large quantities, although certain types of fat are more harmful than others.

Unhealthy dietary fats

Saturated fats

Saturated fats are unhealthy dietary fats commonly found in butter, cheese, and red meat. They are solid at room temperature, unlike unsaturated fats such as olive oil, which are liquid at room temperature. Saturated fats raise LDL cholesterol, the so-called "bad" cholesterol, thus increasing the risk of heart disease. They are difficult to avoid completely but should be limited to less than 10% of daily calorie intake.

trans fats

Trans fats are produced through hydrogenation, a process in which liquid oils are solidified, resulting in partially hydrogenated oils (PHOs). The U.S. Food and Drug Administration (FDA) has banned food manufacturers from adding PHOs to their products. Nevertheless, trace amounts are produced during manufacturing, and some foods, such as meat and dairy products, naturally contain trans fats. Like saturated fats, trans fats raise LDL cholesterol and increase the risk of heart disease. However, they also lower HDL cholesterol, the so-called "good" cholesterol, thus placing additional strain on the heart. Trans fats are not part of a healthy diet and should therefore be limited as much as possible.

Healthy dietary fats

Not all dietary fats have negative effects. Unsaturated fatty acids, which come in two types – monounsaturated and polyunsaturated – are healthy fats that improve cholesterol levels and reduce the risk of heart disease.
Monounsaturated fatty acids are found in many foods, including meat and dairy products. However, meat and dairy products contain roughly equal amounts of saturated and unsaturated fatty acids. Plant-based foods such as avocados, nuts, seeds, and olive oil are rich in monounsaturated and low in saturated fatty acids, thus contributing to better heart health and balanced blood sugar levels.
Polyunsaturated fatty acids occur in the form of omega-3 and omega-6 fatty acids. Omega-3 fatty acids are typically found in fish, chia seeds, and walnuts and lower triglyceride levels as well as the risk of heart disease. Omega-6 fatty acids are found in nuts, seeds, and vegetable oils and improve cholesterol and blood sugar levels.

How to calculate your recommended fat intake

To calculate your recommended fat intake, first determine your basal metabolic rate (BMR), which is the number of calories your body burns at rest. Use the Mifflin-St. Jeor formula below.

For women: (10 x weight [kg]) + (6.25 x height [cm]) - (5 x age [years]) - 161
For men: (10 x weight [kg]) + (6.25 x height [cm]) - (5 x age [years]) + 5
Next, multiply your basal metabolic rate by one of the following factors, depending on your activity level, to determine your total daily energy expenditure (TDEE), which is the number of calories you burn daily.

Seated: 1.2
Slightly active: 1,375
Moderately active: 1.55
Very active: 1,725
Extremely active: 1.9
To maintain your weight, approximately 30% of your daily calories should come from fats. The following formula gives you the recommended fat intake in grams:
Total energy consumption (TDEE) x 0.3/9
Example: With a total daily energy expenditure (TDEE) of 1800 calories, 540 of these should come from fats, which corresponds to a daily fat intake of 60 grams. The fat content of your diet can change if you want to lose or gain weight.

Here's how to calculate calories from fat:

Each gram of fat contains 9 calories. To calculate how many calories you consume from fat, simply multiply your fat intake by 9. For example, if you want to know how many calories you get from 20 grams of fat, multiply 20 by 9. This gives you 180 calories.