Free tool

Fat intake calculator

A daily dietary fat target from your bodyweight, in grams, with per-kilogram and per-pound figures.

Short answer: A practical starting point for people lifting weights is about 0.8 g of fat per kg of bodyweight a day (about 0.36 g per lb), adjusted to the foods you enjoy.

Work out your daily fat target

Bodyweight

Measured in

Fat per kilogram of bodyweight: 0.80 g/kg (starting baseline)

Daily calories

Fat as % of calories

60 g of fat a day (540 kcal)

That is 0.80 g per kg (0.36 g per pound) of bodyweight. Fat supports hormone production and helps you absorb vitamins A, D, E and K; adjust within the slider to suit the foods you enjoy.

Step 3 of 5 complete

Fat set to 60 g

Protein and fat are covered. Whatever calories are left go to carbohydrate, which fuels your training and recovery.

Continue to step 4: Carbohydrates

Starts at 0.8 g of fat per kilogram (about 0.36 g per pound) of bodyweight. General information for healthy adults aged 18 and over, not medical advice. Your figures stay on this device.

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Educational information for adults aged 18 and over. It does not diagnose, treat or manage any medical condition. If you have a health condition, or symptoms that worry you, speak to your doctor or a health professional.