0 g fat/day (≈30% of calories)
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Lower intake (20% of calories)
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Upper intake (35% of calories)
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Saturated-fat limit (<10%)
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Maintenance calories
The Acceptable Macronutrient Distribution Range (AMDR) puts 20–35% of daily calories from fat, at 9 kcal per gram. Keep saturated fat under 10% of calories and favour unsaturated sources (olive oil, nuts, fish). Calories are estimated with Mifflin-St Jeor × your activity level.
Frequently Asked Questions
How much fat should I eat per day?
Guidelines recommend 20–35% of your daily calories come from fat, at 9 kcal per gram. For a 2,000 kcal diet that is roughly 44–78 g of fat per day.
How is the fat amount calculated?
We estimate your daily calorie needs with the Mifflin-St Jeor BMR equation × an activity factor, then take 20–35% of those calories and divide by 9 kcal/g to get fat grams.
What about saturated fat?
Keep saturated fat below 10% of total calories and replace it with unsaturated fats from olive oil, nuts, seeds and oily fish. Avoid industrial trans fats entirely.
Find your recommended daily fat intake from the 20–35% AMDR range, with a saturated-fat limit, based on your calorie needs.