How to set a fat target
Start from calories and choose a fat share.
1
Enter daily calories
Use a maintenance or goal calorie target.
2
Choose a share
The 20–35% band is a general reference rather than a prescription.
3
Prioritise quality
Favour unsaturated sources while keeping total energy in range.
What does this tool do?
Dietary fat supplies about 9 kcal per gram and supports essential fatty acids and fat-soluble vitamin absorption. This calculator turns a chosen share of calories into grams and shows the 20–35% reference band.
The Formula
Fat (g) = daily calories × fat share % ÷ 9; range = calories × 20–35% ÷ 9Frequently Asked Questions
Is a very low-fat diet healthy?
Very low fat can make it hard to meet essential fatty acid needs and absorb fat-soluble vitamins. The general reference range is 20–35% of calories.
Which fats should I prioritise?
Unsaturated fats from nuts, seeds, olive oil and fish are generally preferred over saturated fat from processed meat and butter.