Fat Intake Calculator — AHA Saturated Fat Guidelines
Calculate your daily fat intake recommendation with a saturated/monounsaturated/polyunsaturated breakdown. Free, instant, and accurate.
Fat Intake
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Recommended Fat Target
55 g/day
Saturated Fat (AHA: ≤ 6% of calories)
▼ ≤ 15 g/day
Monounsaturated Fat (10–15% of calories)
▲ 24 – 37 g/day
Polyunsaturated Fat (5–10% of calories)
▲ 12 – 24 g/day
Omega-3 Fatty Acids (0.6–1.2% of calories)
▲ 1 – 3 g/day
Calories from Fat
495 kcal/day (23% of 2,200 kcal)
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AHA recommends ≤ 5–6% of daily calories — linked to increased LDL cholesterol
24–37 g/day · 10–15% of calories · Olive oil, avocado, nuts
12–24 g/day · 5–10% of calories · Fish, flaxseed, walnuts
American Heart Association Guideline
The AHA recommends limiting saturated fat to 5–6% of total daily calories and reducing trans fat intake. Replacing saturated fat with polyunsaturated and monounsaturated fats — rather than with refined carbohydrates — is associated with a significant reduction in cardiovascular risk.
Source: American Heart Association Dietary Guidelines, Circulation (2021).
Eat More (Unsaturated)
- • Olive oil, avocado oil
- • Avocados
- • Almonds, walnuts, cashews
- • Fatty fish (salmon, mackerel, sardines)
- • Chia seeds, flaxseed
Limit (Saturated)
- • Butter, lard, tallow
- • Coconut oil, palm oil
- • Fatty cuts of red meat
- • Full-fat dairy (cream, cheese)
- • Fried/fast foods
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