Fat Calculator
Work out how many grams of fat and saturated fat to eat per day, compare the fat in meat, fish, dairy, oils and snacks, and total up the fat in a meal.
Your daily fat target
2,000 is the Nutrition Facts reference.
Total fat per day44–78 g20–35% of 2,000 kcal
Per meal15–26 gacross 3 meals
Saturated fat limit< 22 g10% of calories · heart-healthy ≤ 13 g (6%)
💡 The Dietary Guidelines range (AMDR) for adults.
Meal builder
Pick foods and amounts — totals update instantly. Values are per cooked/ready-to-eat portion unless the food says “raw”, “dry” or “uncooked”.
0 g18.8 g10.5 g175
0 g0 g13.5 g119
6 g5.9 g14 g162
Meal totals
Carbs6 gNet 2.5 g · fiber 3.5 g
Protein24.7 g5.4 g per 100 kcal
Fat38 gSaturated 5.1 g
Calories457kcal
Carbs 5%Protein 21%Fat 74%
Per-meal fat (upper end)38 / 26 g (147%)
Per-meal saturated fat limit5 / 7 g (68%)
Nutrition values are rounded averages from USDA FoodData Central. Brands, recipes and cooking methods vary — check the label for packaged foods.
Fat in popular foods
| Food | Serving | Fat | Saturated | % calories from fat |
|---|---|---|---|---|
| Olive oil | 1 tbsp (13.5 g) | 13.5 g | 1.9 g | 102% |
| Butter | 1 tbsp (14 g) | 11.3 g | 7.1 g | 102% |
| Ghee | 1 tbsp (13 g) | 12.9 g | 8.1 g | 102% |
| Peanut butter | 2 tbsp (32 g) | 16 g | 3.2 g | 77% |
| Almonds | 1 oz / ~23 nuts (28 g) | 14 g | 1.1 g | 78% |
| Peanuts, dry roasted | 1 oz (28 g) | 13.8 g | 1.8 g | 78% |
| Avocado | ½ avocado (75 g) | 11 g | 1.6 g | 83% |
| Cheddar cheese | 1 oz / 1 slice (28 g) | 9.2 g | 5.3 g | 74% |
| Mozzarella, part-skim | 1 oz (28 g) | 4.5 g | 2.8 g | 56% |
| Paneer | ½ cup cubes (75 g) | 18.8 g | 12 g | 70% |
| Milk, whole | 1 cup (244 g) | 8.1 g | 4.6 g | 49% |
| Milk, 2% | 1 cup (244 g) | 4.9 g | 3.2 g | 36% |
| Egg, whole | 1 large egg (50 g) | 4.8 g | 1.6 g | 60% |
| Ground beef 80/20, cooked | 3 oz cooked (85 g) | 13.9 g | 5.4 g | 58% |
| Ground beef 90/10, cooked | 3 oz cooked (85 g) | 9.9 g | 3.9 g | 49% |
| Ribeye steak, cooked | 3 oz cooked (85 g) | 18.7 g | 7.7 g | 68% |
| Sirloin steak, lean, cooked | 3 oz cooked (85 g) | 5.1 g | 2 g | 30% |
| Bacon, cooked | 1 slice (8 g) | 3.4 g | 1.1 g | 70% |
| Pork loin chop, cooked | 3 oz cooked (85 g) | 7.7 g | 2.6 g | 41% |
| Chicken wings, with skin, cooked | 3 oz cooked (85 g) | 16.6 g | 4.7 g | 61% |
| Chicken thigh, skinless, cooked | 3 oz cooked (85 g) | 9.3 g | 2.6 g | 47% |
| Chicken breast, skinless, cooked | 3 oz cooked (85 g) | 3.1 g | 0.9 g | 20% |
| Salmon, Atlantic farmed, cooked | 3 oz cooked (85 g) | 10.5 g | 2.1 g | 54% |
| Salmon, wild, cooked | 3 oz cooked (85 g) | 6.9 g | 1.1 g | 40% |
| Shrimp, cooked | 3 oz cooked (85 g) | 0.3 g | 0.1 g | 3% |
| Flour tortilla | 8" medium (49 g) | 3.9 g | 1.5 g | 24% |
| Corn tortilla | 6" tortilla (26 g) | 0.8 g | 0.1 g | 12% |
| French fries | medium serving (117 g) | 17.2 g | 2.7 g | 42% |
| Potato chips | 1 oz (28 g) | 9.7 g | 1 g | 58% |
| Tortilla chips | 1 oz / ~10 chips (28 g) | 6.4 g | 0.7 g | 42% |
| Pizza, cheese | 1 slice, 14" pie (107 g) | 11.1 g | 4.8 g | 35% |
| Dark chocolate 70–85% | 1 oz (28 g) | 11.9 g | 6.9 g | 64% |
| Ice cream, vanilla | ½ cup (66 g) | 7.3 g | 4.5 g | 48% |
Fat rules of thumb
- Fat has 9 kcal per gram — more than twice carbs or protein (4 kcal/g). One tablespoon of oil is about 120 kcal.
- Ground beef labels are by weight, not calories: “80/20” is 20% fat by raw weight, but over 55% of its calories come from fat. Draining cooked mince removes some of it.
- Choose unsaturated fats (olive oil, nuts, avocado, salmon) over saturated fats (butter, ghee, fatty meat, cheese) — swapping them lowers LDL cholesterol.
- Avoid trans fats (partially hydrogenated oils) completely.
- Salmon is fatty but mostly heart-healthy omega-3 — 2 servings of fatty fish a week is a common recommendation.