What percentage of calories should come from fat?

For most healthy adults, 20–35% of total daily calories from fat is recommended (AMDR).

How many grams of fat per kg of body weight are recommended?

A common range is about 0.6–1.0 g/kg body weight, depending on total calories, preference, and training demands.

Major public health guidelines advise limiting saturated fat to less than 10% of total daily calories.

Yes. Toggle to estimate calories using the Mifflin–St Jeor equation and an activity multiplier, then apply fat targets.

Weight change is driven primarily by energy balance. The best macro split is one you can sustain while meeting nutrient needs.

Yes. Many athletes prefer g/kg targets (e.g., 0.8 g/kg). The tool supports both methods and shows the equivalent percentage.

Authoritative Data Sources:

Institute of Medicine (IOM). Dietary Reference Intakes for Energy, Carbohydrate, Fiber, Fat, Fatty Acids, Cholesterol, Protein, and Amino Acids (2005). AMDR for total fat: 20–35% of energy. Link: National Academies Press
U.S. Department of Health and Human Services & U.S. Department of Agriculture. Dietary Guidelines for Americans, 2020–2025. Limit saturated fat to <10% of calories. Link: dietaryguidelines.gov
Mifflin MD, St Jeor ST, et al. A new predictive equation for resting energy expenditure (1990) — used to estimate TDEE. DOI: 10.1016/S0002-8223(97)00272-1

Tutti i calcoli si basano rigorosamente sulle formule e sui dati forniti da questa fonte.

BMR_{male} = 10\,w_{kg} + 6.25\,h_{cm} - 5\,age + 5

BMR_{female} = 10\,w_{kg} + 6.25\,h_{cm} - 5\,age - 161

TDEE = BMR \times \text{Activity Factor}

C_{goal} = TDEE \times (1 + \delta)

g_{fat} = \dfrac{C_{goal} \times p_{fat}}{9} \quad \text{(percentage method, where } p_{fat}\in [0,1]\text{)}

g_{fat} = w \times r \quad \text{(body-weight method; } r = \text{g per kg or g per lb)}

g_{SFA}^{max} = \dfrac{0.10 \times C_{goal}}{9}

Daily calories (C_goal): Calories used to compute fat targets. Entered directly or estimated from TDEE and goal.
BMR: Basal Metabolic Rate from Mifflin–St Jeor, based on sex, age, height, and weight.
TDEE: Total Daily Energy Expenditure = BMR × activity factor.
Fat percentage (p_fat): Share of calories from fat (e.g., 0.30 for 30%). Recommended range: 20–35%.
Grams per kg (or lb): Alternative targeting method using body weight (e.g., 0.8 g/kg ≈ 0.36 g/lb).
Calories from fat: Fat grams × 9 kcal/g.
Saturated fat limit: Upper limit set as a percentage of calories (commonly 10%).

Consider a 30-year-old male, 175 cm, 75 kg, moderate activity (1.55), aiming to maintain weight with 30% calories from fat.

It’s a broadly applicable range for healthy adults. Individual needs vary by preference, medical conditions, and training load.

You can set a higher fat percentage in the tool; ensure micronutrient adequacy and consult a qualified professional if needed.

Percentages align to total calorie intake; g/kg aligns to body size. Athletes often prefer g/kg; both are valid.

Performance depends on overall energy and macro balance for your sport. Match fat intake to goals while meeting carbohydrate and protein needs.

Unsaturated fats (mono- and polyunsaturated) are generally encouraged, while saturated fat is commonly limited to <10% of calories.

No. This calculator is informational and based on public guidelines. Consult your healthcare professional for personalized advice.

Tool developed by Ugo Candido. Content verified by CalcDomain Editorial Research Team.
Last reviewed for accuracy on: September 14, 2025.