Fat Target Calculator
Daily dietary fat target from calories.
Enter your values
Enter the daily calories in kcal.
Enter the fat percentage of calories in %.
Results update instantly as you type — no submit needed. Your values are remembered on this device, and the shareable link reopens the calculator with exactly these numbers.
- Fat target
- 73 g
- Fat calories
- 660 kcal
- Minimum recommended (20%)
- 49 g
Quick answer
Dietary fat targets are commonly set at 20-35% of total daily calories.
fat (g) = (calories x fat%) / 9
At a glance
| What it does | Daily dietary fat target from calories. |
|---|---|
| Category | Health |
| Inputs needed | Daily calories, Fat percentage of calories |
| Main output | Fat target |
| Formula | fat (g) = (calories x fat%) / 9 |
| Cost | Free — no sign-up, no download |
How to use the Fat Target Calculator
- 1Enter your total daily calories.
- 2Choose a fat percentage — most dietary guidelines suggest 20-35%.
- 3Do not go below roughly 0.5 g/kg body weight, since fat is essential for hormone production.
Inputs explained
- Daily calories(kcal)
- Enter the daily calories in kcal.
- Fat percentage of calories(%)
- Enter the fat percentage of calories in %.
Worked example
Using the values the calculator loads with:
Inputs
- Daily calories2200 kcal
- Fat percentage of calories30 %
Results
- Fat target73 g
- Fat calories660 kcal
- Minimum recommended (20%)49 g
Frequently asked questions
Is very low fat safe long term?
Sustained very low fat intake can impair hormone health; most people should stay above 20% of calories.
Does fat make you fat?
No — total calorie balance drives weight change, not any single macronutrient.
What do I need to enter into the Fat Target Calculator?
Just 2 values: daily calories, fat percentage of calories. Every field starts with a realistic example, so you can change one number at a time and watch the result update instantly.
How does the Fat Target Calculator work out the answer?
Dietary fat targets are commonly set at 20-35% of total daily calories. It applies the formula fat (g) = (calories x fat%) / 9 and shows the working so you can check each step by hand.
Is the Fat Target Calculator free, and do I need an account?
It is completely free with no sign-up, no download and no usage limit. Everything is calculated in your browser, so the numbers you type never leave your device.
Results are estimates for general information. For medical, legal, structural or financial decisions, confirm with a qualified professional.