Fat Intake Calculator
Calculate your daily fat needs and understand the types of fats for optimal health.
Omega-3 Target
From fatty fish, flaxseed
1.6g
Daily Fat Needed
67g
600 calories (30%)
Saturated Fat (max)
< 22g
Trans Fat (avoid)
< 2g
Fat Types Breakdown
Olive oil, avocados, nuts
Fish, walnuts, seeds
Limit from meat, dairy
Fat Distribution Per Meal
Recommendations
Choose unsaturated fats over saturated
Include omega-3 rich foods like fatty fish
Avoid trans fats completely
Use olive oil for cooking
Types of Dietary Fats
Unsaturated fats (mono and poly) are heart-healthy. Saturated fat should be limited. Trans fat should be avoided entirely. Omega-3s are essential for brain and heart health.
Healthy Fat Sources
Monounsaturated: olive oil, avocados, almonds. Polyunsaturated: salmon, walnuts, flaxseed. Omega-3: fatty fish, chia seeds. Limit: fatty meats, full-fat dairy, fried foods.
Balancing Fat Intake
Focus on replacing saturated fats with unsaturated fats rather than just reducing total fat. Include omega-3 rich foods 2-3 times per week. Read labels to avoid hidden trans fats.