Fat Intake Calculator
Updated: Apr 10, 2024Knowing the right amount of fats to consume daily can be helpful in achieving and maintaining your weight loss, weight gain, or weight maintenance goals.
By understanding your individual fat needs, you can make sure that your diet is customized to your body's unique requirements. Calculating the appropriate amount of fats to consume is essential.
Please do the calculation above first.
Why this much?
Understanding the right amount of dietary fat, particularly for total and saturated fat intake, is crucial for maintaining good health. According to the World Health Organization (WHO), adults should aim for a total fat intake that constitutes 20-35% of their total daily calories. This recommendation is supported by evidence suggesting that this range supports adequate energy, essential fatty acids, and fat-soluble vitamin consumption without promoting weight gain associated with higher fat diets.
Recommended Fat Intake for Adults
| Organization | Total Fat | Saturated Fat | Trans Fat |
|---|---|---|---|
| World Health Organization | 20-35% | <10% | <1% |
| Food and Nutrition Board, Institute of Medicine | 20-35% | Limit | Limit |
| United States Department of Health and Human Services and United States Department of Agriculture | Limit | <10% | Limit |
| American Heart Association/American College of Cardiology | 5-6% | Limit | Limit |
You absolutely need fat - do not avoid it!
Hey there! Let's chat about why fat is actually a friend, not a foe, in our diets. Did you know that fat is key for absorbing vitamins like A, D, E, and K? Yep, without a bit of fat, our bodies wouldn't be able to soak up these vitamins that are crucial for things like keeping your vision sharp and your bones strong.
Image source: unsplash.comPlus, fats bring to the table essential fatty acids—those are the good guys that your body can't make by itself but really needs for everything from brain health to keeping your skin glowing. Totally cutting out fat might leave you missing out on these benefits.
These are the ones you look for:
- Omega-3 and Omega-6 fatty acids - These unsaturated fats are superheroes for your heart, helping to lower "bad" cholesterol.
- Found in plant oils, nuts, fish, and some eggs, they're an essential part of a balanced diet.
Which ones are bad then?
Saturated Fats: Not So Friendly
Saturated fats are the ones to watch. They're found in a variety of foods we often enjoy, but too much can lead to increased "bad" LDL cholesterol, putting us at risk for heart disease. The goal? Keep them to less than 10% of daily calories. Here's where they lurk:
- Meaty delights like fatty cuts and processed products
- Dairy darlings, including butter, ghee, and certain cheeses
- Tempting treats like ice cream, cakes, and biscuits
Trans Fats: The Real Culprits
Trans fats take the "unhealthy" crown, known to wreak havoc on heart health. While less common, they're still around, and keeping them below 1% of total calories is crucial. Get really good with food labels to avoid these hidden foes.
Image source: stock.adobe.comSo, while keeping an eye on fats, remember it’s the type that counts. Swapping out the not-so-great ones with beneficial unsaturated fats can be a heart-healthy game-changer. Let's eat smart and take care of our hearts!
In simplest terms
Good Fats:
- Unsaturated Fats: These are your heart-healthy heroes. Found in plants and fish, they help lower bad cholesterol levels and are crucial for overall health. They come in two main types:
- Monounsaturated Fats: Think olive oil, avocados, and some nuts like almonds and peanuts.
- Polyunsaturated Fats: These include omega-3 and omega-6 fatty acids found in fish like salmon, as well as in flaxseeds and walnuts.
Not-So-Good Fats:
- Saturated Fats: Found in animal products and some tropical oils, they can raise your bad cholesterol levels and increase the risk of heart disease if consumed in excess. Foods high in saturated fats include red meat, butter, cheese, and ice cream.
- Trans Fats: The worst type of fats for your heart, trans fats are found in some processed foods and can increase bad cholesterol while decreasing good cholesterol. They're often listed as "partially hydrogenated oils" on ingredient labels.
- Liu AG, Ford NA, Hu FB, Zelman KM, Mozaffarian D, Kris-Etherton PM. A healthy approach to dietary fats: understanding the science and taking action to reduce consumer confusion. Nutr J. 2017 Aug 30;16(1):53. doi: 10.1186/s12937-017-0271-4. PMID: 28854932; PMCID: PMC5577766.
- A.D.A.M. Medical Encyclopedia [Internet]. Stefania Manetti, RD/N, CDCES, RYT200, My Vita Sana LLC - Nourish and heal through food, San Jose, CA. Review provided by VeriMed Healthcare Network. Also reviewed by David C. Dugdale, MD, Medical Director, Brenda Conaway, Editorial Director, and the A.D.A.M. Editorial team.
