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The detailed guide below is currently available in English.
How much fat should you eat?
Most health authorities set an acceptable range of 20–35% of daily calories from fat, and this calculator works anywhere in that span. Fat is the most calorie-dense macronutrient at 9 kcal per gram, so your total calorie target — estimated here from BMR and activity — drives the gram figure. Below about 20% of calories it becomes harder to absorb fat-soluble vitamins and to make hormones comfortably.
Why the saturated-fat cap matters
Guidelines advise keeping saturated fat under 10% of calories because of its link to LDL cholesterol. The cap row converts that limit into grams so you can check labels against a real number. Treat it as a weekly average rather than a hard daily ceiling, and favor unsaturated sources — the remaining row shows how much fat is left once saturated fat is used up.
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Is a low-fat diet better for losing weight?
Not by itself. Weight loss tracks calorie balance, and studies show low-fat and low-carb diets perform similarly when protein and calories are matched. Choose the fat share you can sustain.
Does the fat target include cooking oil?
Yes — every fat you eat counts, including oil in the pan, salad dressing, butter, and the fat naturally present in meat, dairy, nuts, and fish.
What is the difference between saturated and unsaturated fat?
Saturated fat is solid at room temperature and tends to raise LDL cholesterol when it displaces unsaturated fat. Unsaturated fats from plants and fish support heart health and should fill most of your fat budget.