Fat Intake Calculator

Fat Intake Calculator helps individuals calculate their daily fat consumption based on weight, height, age, activity level, and total caloric needs.

What Does the Fat Intake Calculator Do?

The Fat Intake Calculator estimates how much fat you should consume daily, considering your unique attributes like age, height, weight, and activity level. This ensures a balanced diet tailored to your specific energy requirements.

Fat Intake Calculator Formula

The formula for calculating daily fat intake is:

Daily Fat Intake (grams) = [(BMR × Activity Factor × Fat Percentage) ÷ 9]

Components:

• BMR (Basal Metabolic Rate): The number of calories your body needs at rest, calculated using height, weight, age, and gender.
• Activity Factor: Represents your daily activity level (e.g., sedentary = 1.2, moderate = 1.55, very active = 1.9).
• Fat Percentage: Recommended fat proportion of total calories, typically 20%-35%.

Fat Intake Calculator Examples

Example 1:

• Age: 30 years
• Height: 170 cm
• Weight: 70 kg
• Activity Level: Moderate (1.55)
• Fat Percentage: 25%

Step 1: Calculate BMR using the Mifflin-St Jeor equation:

BMR = 10 × Weight (kg) + 6.25 × Height (cm) − 5 × Age (years) + 5

BMR = 10 × 70 + 6.25 × 170 − 5 × 30 + 5 = 1615 calories

Step 2: Calculate Total Caloric Requirement:

Total Calories = BMR × Activity Factor = 1615 × 1.55 ≈ 2504 calories

Step 3: Calculate Daily Fat Intake:

Daily Fat Intake = (2504 × 0.25) ÷ 9 ≈ 69 grams

Result: The recommended daily fat intake is 69 grams.

Example 2:

• Age: 25 years
• Height: 160 cm
• Weight: 60 kg
• Activity Level: Sedentary (1.2)
• Fat Percentage: 30%

Step 1: Calculate BMR:

BMR = 10 × 60 + 6.25 × 160 − 5 × 25 + 5 = 1365 calories

Step 2: Calculate Total Caloric Requirement:

Total Calories = 1365 × 1.2 = 1638 calories

Step 3: Calculate Daily Fat Intake:

Daily Fat Intake = (1638 × 0.30) ÷ 9 ≈ 55 grams

Result: The recommended daily fat intake is 55 grams.

The Fat Intake Calculator is a simple yet effective tool that adjusts to your age, height, weight, and activity level, helping you maintain a healthy balance in your diet and achieve your wellness goals.