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Fat Intake Calculator

Daily Fat (Recommended Range)

61g – 106g

549–954 kcal from fat · 20–35% of 2728 kcal

Low (20%)

61g

Mid (27.5%)

83g

High (35%)

106g

Max Saturated Fat (<10%)

30g/day

Dietary Fat Guidelines

  • 20–35% of total calories from fat (IOM recommendation)
  • Saturated fat: Less than 10% of calories
  • Trans fat: Minimize as much as possible
  • Focus on unsaturated fats: avocado, nuts, olive oil, fatty fish

Daily fat intake range (20–35% of calories) with saturated fat max and goal-based targets.