Total and saturated fat planning ranges
Calculated daily range
| Goal | Calories | 20% | 25% | 30% | 35% |
|---|---|---|---|---|---|
| Lose 0.5 kg/week | 2056 | 46g | 57g | 69g | 80g |
| Mild loss | 2306 | 51g | 64g | 77g | 90g |
| Maintain | 2556 | 57g | 71g | 85g | 99g |
| Mild gain | 2806 | 62g | 78g | 94g | 109g |
| Gain 0.5 kg/week | 3056 | 68g | 85g | 102g | 119g |
Food quality and overall dietary pattern matter alongside the calculated gram range.
Evidence-based guide
Dietary fat provides nine kilocalories per gram and supports cell membranes, hormones, insulation, and absorption of vitamins A, D, E, and K. The calculator converts a percentage of estimated energy into grams.
The adult planning range is 20–35% of daily energy.
The secondary result converts 10% of energy into grams as an upper planning guide.
Replacing saturated fat with unsaturated fats is generally more useful than simply lowering all fat.
The midpoint is not a mandatory target. Higher or lower intake can fit a healthy pattern when total energy, food quality, essential fatty acids, and medical context are considered.
Children, pregnancy, malabsorption disorders, gallbladder or pancreatic disease, and therapeutic diets require different assessment. Trans fat should be minimized.
Fat provides about nine kilocalories per gram, compared with four for carbohydrate and protein.
No. Body-fat change reflects longer-term energy balance, not one nutrient alone.
Foods rich in mono- and polyunsaturated fats, including nuts, seeds, fish, and plant oils.
No. The displayed value is an upper guide.
