Fat Intake Calculator

1. Enter a daily calorie target that you have already chosen.
2. Enter the percentage allocated to total fat.
3. Calculate fat grams = kcal × (fat percentage ÷ 100) ÷ 9 kcal/g.

Example: 2,000 kcal × (30 ÷ 100) ÷ 9 = 66.7 g total fat. The percentage is divided by 100 before multiplication.

The general 4/4/9 convention assigns 4 kcal/g to carbohydrate and protein and 9 kcal/g to fat. 21 CFR 101.9(c)(1) also describes other food-energy methods and specific factors for fiber and polyols. The chosen convention here is conditional planning arithmetic, not a reconstruction of every food label. Checked September 30, 2026.

Total fat includes different fatty acids. Monounsaturated, polyunsaturated and saturated fat amounts must come from food composition or declared label values; they cannot be inferred as fixed fractions of total fat.

For example, two foods with 10 g total fat can have different saturated-fat amounts. This calculator therefore reports only the total-fat amount implied by your entered calories and percentage.

Health Canada AMDR table lists total-fat energy ranges of 30–40% for ages 1–3, 25–35% for ages 4–18 and 20–35% for ages 19+. These are population reference ranges, not a calculated personal recommendation. Table updated November 19, 2025; checked September 30, 2026.

Separately, WHO guidance (July 17, 2023) advises no more than 10% of total energy from saturated fat and no more than 1% from trans fat for people aged 2+. These limits concern specific fatty acids, not the total-fat percentage entered above; checked September 30, 2026.

A hypothetical 2,000-kcal budget makes 10% energy equal to 22.2 g saturated fat using 9 kcal/g. That comparison is not an estimate of the saturated fat in the calculated total.

Dietary fat supplies energy and essential fatty acids and contributes to the absorption of fat-soluble vitamins. Total grams do not identify the mix of fatty acids or establish a health outcome.

Use the actual food label or a food-composition record to compare fat types. The calculator does not determine whether a diet prevents illness or meets every nutrient need.