Fat Intake Calculator
Fat is essential, but it carries more than twice the calories of carbohydrate or protein per gram. See how much fat fits your calories, the limits for saturated and trans fat, and how much cooking oil, ghee and butter ICMR-NIN recommends for someone like you.
Don't know your calories? Use the Calorie Calculator.
Total fat
g/day
Enter your daily calories
WHO upper limit (30%): g
20–35% of calories (US Institute of Medicine AMDR) ÷ 9 kcal/g
Cooking oil, ghee & butter
g/day max
About teaspoons (1 tsp = 5 g)
ICMR-NIN Dietary Guidelines for Indians (2024)
Saturated fat
g/day
10% of calories or less (WHO, 2023)
Trans fat
g/day
1% of calories or less (WHO, 2023)
Cooking oil counts towards total fat — it isn't extra. The rest of your fat comes from foods themselves (nuts, dairy, meat).
Your results are attached to the form below
These figures are estimates for general awareness only and are not medical advice or a diagnosis. Read our Medical Disclaimer.
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How this is calculated
Total fat = 20–35% of calories ÷ 9 kcal per gram (US Institute of Medicine AMDR). WHO's 2023 guidelines: total fat 30% of calories or less, saturated fat 10% or less, trans fat 1% or less. Visible fat (oils, ghee, butter) limits from ICMR-NIN's Dietary Guidelines for Indians (2024): 20, 30 or 40 g a day for sedentary, moderately active or heavily active women, and 30, 40 or 50 g for men.
Visible and invisible fat
ICMR-NIN separates "visible" fats — vegetable oils, butter and ghee added in cooking — from the "invisible" fat already inside foods such as nuts, seeds, pulses and cereals. Its guidelines note that if you eat enough nuts, oilseeds, pulses and beans, you get the essential fats you need without any added fat; since almost every Indian recipe uses some, the advice is to limit it.
Watch the saturated and trans fat
Most animal foods are high in saturated fat, so ICMR-NIN suggests lean cuts of meat. Trans fat is found mainly in some industrially processed and fried foods; WHO recommends keeping it to 1% of calories or less.
Related calculators
To split all your calories between protein, carbs and fat, use the Macro Calculator.
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