Enter your sex, height, age, weight, and select an activity level. This calculator will then determine how many grams of fat you need per day to maintain a healthy diet.
Fat Intake Formula
The following formula can be used to calculate your daily fat requirements in grams.
C = ((W*10/2.20452)+(6.25*h/.393701)+(5*a)+sc+6)*.30/9
- Where C is the daily carbohydrate requirement (grams)
- W is your weight (lbs)
- H is your height (in)
- a is your age (years)
- sc is a constant based on your sex
Just as with the carb calculator, this formula first determines your total number of daily calories required. It then takes a percentage of that for fats, and divides that number by 9. 9 is the total number of calories per gram of fat.
This formula assumes 30% of all your calories should be coming from fats per day. Some may say this is a little high, but in general high fats is not problematic. In fact, fats are essential to proper hormone function, which leads to proper body weight control.