Daily Fat Needs Calculator

The World Health Organization recommends that 20-35% of daily calories come from fats. In a 2000-calorie diet, this corresponds to approximately 44-78 grams of fat. The type of fat is also important; unsaturated fats should be preferred.

Saturated fats (butter, red meat) are solid at room temperature and increase LDL cholesterol. Unsaturated fats (olive oil, fish, walnuts) are liquid and support heart health. Saturated fat intake should not exceed one-third of total fat.

No. Fats are essential for hormone production, vitamin absorption (A, D, E, K), and cell structure. Very low fat intake can lead to hormonal imbalance, dry skin, and weakened immunity.