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What's your fat allowance?

According to the Dietary Guidelines for Americans,* our "total fat consumption should be limited to 30 percent or less of total caloric intake, and saturated fat intake should be limited to less than 10 percent of total caloric intake."

People who are trying to lose weight or increase muscle, should consider decreasing total fat to approximately 25% of total calories. Individuals with heart problems, or a family history of coronary diseases should consider reducing total fat to 20% or less of total calories.

In the calculator below, enter the total calories you're allowed to eat in a day and we'll show you the range of fat and saturated fat you should take in daily.

Enter the total calories you're allowed to eat in a day.



Grams of Fat
Saturated Fat
This is the MAXIMUM fat
you should eat daily. (30%)


29% Fat
28% Fat
27% Fat
26% Fat
25% Fat
24% Fat
23% Fat
22% Fat
21% Fat
20% Fat
19% Fat
18% Fat
17% Fat
16% Fat
15% Fat
*Jointly issued by the United States Department of Agriculture (USDA) and Health and Human Services.

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