{
    "name": "Fat Intake Calculator",
    "url": "https://calculators.geekmidst.com/calculators/fat-intake-calculator",
    "markdown": "https://calculators.geekmidst.com/calculators/fat-intake-calculator.md",
    "category": "Health & fitness",
    "description": "Turn your daily calories into grams of total fat (20–35% AMDR, WHO 30% limit), saturated fat under 10% and trans fat under 1% of energy.",
    "summary": "Fat guidelines are set as a share of daily energy. This converts those shares into grams, using 9 kcal per gram of fat.",
    "also_called": [
        "Daily fat calculator"
    ],
    "applies_to": "Worldwide",
    "last_updated": "2026-10-29",
    "computation": "Results are computed in the visitor’s browser on the HTML page. This API describes the calculator; it does not compute results.",
    "inputs": [
        {
            "name": "calories",
            "label": "Daily calories",
            "type": "number",
            "default": "2000",
            "unit": "kcal"
        }
    ],
    "outputs": [
        {
            "key": "fat_range",
            "label": "Total fat (20–35% of energy)",
            "format": "text"
        },
        {
            "key": "fat_low",
            "label": "Lower end (20%)",
            "format": "integer"
        },
        {
            "key": "fat_high",
            "label": "Upper end (35%)",
            "format": "integer"
        },
        {
            "key": "who_max",
            "label": "WHO upper limit (30%)",
            "format": "integer"
        },
        {
            "key": "sat_max",
            "label": "Saturated fat, at most (10%)",
            "format": "integer"
        },
        {
            "key": "trans_max",
            "label": "Trans fat, at most (1%)",
            "format": "number"
        }
    ],
    "formula": {
        "text": "Fat (g) = Calories × share ÷ 9;  total fat 20–35% (AMDR), ≤ 30% (WHO);  saturated ≤ 10%;  trans ≤ 1%",
        "variables": {
            "Calories": "daily energy intake in kcal",
            "share": "the guideline percentage as a fraction",
            "9": "kcal per gram of fat"
        }
    },
    "worked_example": {
        "inputs": {
            "calories": "2000"
        },
        "steps": [
            "20% of 2,000 = 400 kcal ÷ 9 = 44 g; 35% = 700 kcal ÷ 9 = 78 g.",
            "WHO 30%: 600 ÷ 9 = 67 g.",
            "Saturated fat 10%: 200 ÷ 9 = 22 g; trans fat 1%: 20 ÷ 9 = 2.2 g."
        ],
        "result": "On 2,000 kcal a day, total fat of about 44–78 g fits the AMDR, with no more than 22 g of saturated fat."
    },
    "interpretation": "The type of fat matters more than the total: guidelines favour replacing saturated and trans fats with unsaturated fats from foods such as fish, nuts, seeds and vegetable oils.",
    "assumptions": [
        "Guidelines are for healthy adults: the AMDR of 20–35% (US/Canada Dietary Reference Intakes) and the WHO 2023 guideline on fats.",
        "Fat provides 9 kcal per gram."
    ],
    "limitations": [
        "Children, pregnancy and medical diets (for example for pancreatitis or high triglycerides) have different targets.",
        "Food labels round fat content, so tracked totals are approximate."
    ],
    "rules": null,
    "faqs": [
        {
            "question": "Why do the AMDR and WHO figures differ?",
            "answer": "The AMDR range (20–35%) is the band associated with adequate nutrition and lower chronic-disease risk in US/Canada reviews; WHO advises adults keep total fat at 30% or less. Both set saturated fat near 10% or below."
        },
        {
            "question": "Is low-fat always better?",
            "answer": "Not necessarily. Below about 20% of energy it becomes harder to get essential fatty acids and fat-soluble vitamins, and low-fat foods are often higher in refined carbohydrate."
        }
    ],
    "sources": [
        {
            "title": "WHO (2023): WHO updates guidelines on fats and carbohydrates",
            "url": "https://www.who.int/news/item//17-07-2023-who-updates-guidelines-on-fats-and-carbohydrates"
        },
        {
            "title": "Ernährungs Umschau: Dietary Reference Intakes report on total fat (AMDR)",
            "url": "https://ernaehrungs-umschau.de/print-artikel/08-04-2003-dietary-reference-intakes-dri-report-6-part-2-total-fat-fatty-acids-and-cholesterol"
        }
    ],
    "related": [
        {
            "name": "Protein Calculator",
            "url": "https://calculators.geekmidst.com/calculators/protein-calculator"
        },
        {
            "name": "TDEE Calculator",
            "url": "https://calculators.geekmidst.com/calculators/tdee-calculator"
        },
        {
            "name": "BMR Calculator",
            "url": "https://calculators.geekmidst.com/calculators/bmr-calculator"
        },
        {
            "name": "Percentage Calculator",
            "url": "https://calculators.geekmidst.com/calculators/percentage-calculator"
        }
    ],
    "disclaimer": "This is a general screening estimate for adults, not medical advice or a diagnosis. Talk to a qualified health professional about your health.",
    "publisher": "GM¹X CalcVerse"
}