๐ฅ Dietary Fat & Heart Health
Fat Intake Calculator
Calculate your optimal daily dietary fat intake based on your total calories and dietary preference. Includes saturated fat limits and healthy fat source guidance.
Total Daily Calories
Diet Type
Daily Fat Target
61โ86g / day
549 โ 774 kcal from fat (9 kcal per gram)
Min Fat
61g
Recommended
74g
Max Sat. Fat
24g
AHA Guideline: Keep saturated fat under 24g/day (<10% of calories) to reduce cardiovascular risk.
Fat Quality Breakdown Target
Unsaturated Fat (priority)Olive oil, avocado, nuts, fatty fish
48gSaturated Fat (limit)Dairy, red meat, coconut oil
15gOmega-3 EssentialSalmon, sardines, flaxseed, walnuts
7gTrans Fat (avoid)Processed foods, fried fast food (minimize)
4gHealthy Fat Food Sources
๐ฅ
Avocado (ยฝ medium)
11g fat ยท Unsaturated
๐ซ
Olive Oil (1 tbsp)
14g fat ยท Unsaturated
๐ฅ
Almonds (30g)
14g fat ยท Unsaturated
๐
Salmon (100g)
13g fat ยท Omega-3
๐ง
Cheddar Cheese (30g)
9g fat ยท Saturated
๐ฅ
Whole Eggs (2 large)
10g fat ยท Mixed