Fat intake guide
Enter your daily energy and the share from fat. The tool gives grams and the usual 20 to 35% guide.
General information, not medical advice. This result does not replace a doctor. If in doubt or if you have symptoms, see a health professional.
Result
67Fat (g per day)
- Energy from fat (kcal)
- 600
- 20 to 35% of energy guide: 44 to 78 g per day.
- Saturated fat under 10% of energy: less than 22 g per day.
Inputs
- Daily energy
- 2000
- Share from fat
- 30
How it is calculated
1 g of fat gives about 9 kcal.
Result
Fat (g per day)
- Energy from fat (kcal)
- 600
How it is calculated
- 1 g of fat gives about 9 kcal.
- Grams = energy × share ÷ 100 ÷ 9.
- The 20 to 35% guide comes from EFSA and WHO for adults.
Example
2,000 kcal with 30% fat: 600 kcal, about 67 g per day.
Good to know
- The guides are for healthy adults.
- The right ratio depends on each person: have it reviewed by a doctor or dietitian.
- The kind of fat matters as much as the amount.
Sources
- EFSA (2010), dietary reference values for fats
- WHO (2023), guideline on fat intake
Frequently asked questions
What is this tool used for?
Enter your daily energy and the share from fat. The tool gives grams and the usual 20 to 35% guide.
How is the result calculated?
1 g of fat gives about 9 kcal.
What should I check before using the result?
The guides are for healthy adults.