按 AMDR 20-35% 算每日脂肪克数，分饱和/单不饱和/多不饱和。
67 g/day
20–35% of daily calories (49–86 g range)
| Type | Recommendation | Grams |
|---|---|---|
| Saturated fat (USDA cap) | <10% of calories | <24 g/day |
| Saturated fat (AHA target) | <6% of calories | <15 g/day |
| Monounsaturated (MUFA) | ~50% of total fat | ~34 g/day |
| Polyunsaturated (PUFA) | ~25% of total fat | ~17 g/day |
| Omega-3 (ALA) | ≥0.5% of calories | ~1.2 g/day |
| Omega-6 (LA) | ~5% of calories | ~12.2 g/day |
| Trans fat | Avoid as much as possible | <2 g/day |
| Cholesterol | As low as possible | <300 mg/day |
| Goal | % of calories | Grams/day |
|---|---|---|
| Standard (USDA 20-35%) | 20–35% | 49–86 g |
| Low-fat (AHA / heart health) | 15–25% | 37–61 g |
| Mediterranean | 35–45% | 86–110 g |
| Ketogenic | 70–80% | 171–196 g |
| Endurance (high fat adapted) | 25–40% | 61–98 g |
| High-MUFA (athlete / heart-healthy) | 30–40% | 73–98 g |
Sources: USDA Dietary Guidelines for Americans 2020-2025 (AMDR for total fat 20-35%); AHA saturated fat guidance (<6%); Mediterranean diet (Trichopoulou et al.); standard ketogenic guidelines (70-80%). Trans fat should be minimized as much as possible (WHO recommends <1% of calories). Our fat intake calculator gives evidence-based ranges; consult a registered dietitian for individual advice.
1g 脂肪 = 9 kcal。AHA 推荐饱和脂肪 ≤ 6%：
| 每日热量 | 总脂肪（30%） | 饱和脂肪上限（10%） | Omega-3（EPA+DHA） |
|---|---|---|---|
| 1,500 kcal | 50g | 17g | 250-500mg |
| 2,000 kcal | 67g | 22g | 250-500mg |
| 2,500 kcal | 83g | 28g | 500-1000mg |
必需脂肪酸：α-亚麻酸 (ALA) 1.1-1.6g/天，亚油酸 11-17g/天。Omega-3（鱼油）有助心血管。反式脂肪（人造黄油、植物起酥油）应尽量避免。
Cross-checked against authoritative formulas (IRS, NIST, ACSM) and updated for 2025/2026 tax years and rates.
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A daily fat intake calculator estimates how many grams of fat to eat per day based on calorie target and goal. USDA AMDR for total fat is 20-35% of calories. Mediterranean diet pushes this to 35-45% (mostly MUFA). Ketogenic diet goes to 70-80%. Our fat intake calculator maps your goal (Standard, Low-fat AHA, Mediterranean, Keto, Endurance, or High-MUFA) to a % of calories range and breaks down the total into MUFA, PUFA, omega-3, omega-6, saturated fat, trans fat, and cholesterol sub-budgets. It also lists common healthy fat sources.
How it works
Our fat intake calculator estimates daily fat grams and % of calories from fat, with breakdown by MUFA, PUFA, omega-3, saturated fat, trans fat, and cholesterol.
Type your weight in lb or kg and your daily calorie target. The fat intake calculator uses calories to compute the grams (9 kcal per gram of fat).
Select from Standard (USDA 20-35%), Low-fat (AHA), Mediterranean (35-45%), Ketogenic (70-80%), Endurance (high-fat adapted), or High-MUFA. Each goal maps to a % of calories range.
The fat intake calculator shows your total daily fat target in grams and as % of calories, plus a breakdown table covering saturated fat (USDA and AHA caps), MUFA, PUFA, omega-3 ALA, omega-6 LA, trans fat limit, and cholesterol ceiling. It also shows common healthy fat sources to help you hit the targets.
Find daily protein, carb, and fat targets for your goal.
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