Fat Intake Calculator: How Much Fat Per Day
Enter your daily calories and the share you want from fat to see grams per day and the upper limits for each type of fat.
- Nothing you type is stored
- Free
- No signup
Fat per day
56g/day
Within WHO limit- Total fat limit (30%)
- 67 g
- Saturated fat under (10%)
- 22 g
- Trans fat under (1%)
- 2.2 g
- Cooking oil guide (ICMR-NIN)
- 27 g
An estimate for general information, not medical advice.
How to use
- Enter your daily calories.
- Set the percentage from fat (20–30% is typical).
- Read grams per day and the limits.
Good to know
Grams = calories × fat % ÷ 9, because fat gives about 9 kcal per gram. WHO advises total fat at or below 30% of energy, saturated fat below 10% and trans fat below 1%. The US acceptable range is 20–35%.
Cooking oil: ICMR-NIN (2020) suggests no more than about 27 g of visible fat or oil for a 2,000 kcal diet; this calculator scales that figure to your calories as a rough guide. That is around 5–6 teaspoons a day, shared across all meals.
Choose a mix of oils (mustard, groundnut, sesame, rice bran, soybean), go easy on ghee, butter and vanaspati, and avoid reheated oil and packaged fried snacks, the main sources of trans fat.
Questions
How much fat should I eat a day?
On 2,000 kcal, 20–30% of energy is about 44–67 g in total, including the fat already in food.
How much oil per day is healthy?
ICMR-NIN suggests not more than about 27 g of visible oil or fat on a 2,000 kcal diet, roughly 5–6 teaspoons.
How much saturated fat is too much?
Above 10% of calories, about 22 g on a 2,000 kcal diet. Ghee, butter, coconut oil and full-fat dairy are high in it.
Is ghee bad for health?
Small amounts fit a healthy diet. It is mostly saturated fat, so keep it within the saturated fat limit.
Is my data stored?
No. Everything is calculated on your device.