Fat Intake Calculator

Dietary fat builds hormones, absorbs vitamins A, D, E, and K, and forms cell membranes — chronic intakes below ~20% of calories can disrupt all three. The guideline range is 20–35% of calories, at 9 kcal per gram.

Unsaturated fats (olive oil, nuts, fish) improve blood lipids; saturated fat is capped at under 10% of calories in most guidelines; industrial trans fat is simply avoided. Within the range, source quality beats gram-counting.