Fat Intake Calculator

Fat is essential for your body—it supports brain function, hormone production, and helps absorb vitamins. But like everything, balance is key.

Fat is not the enemy. It provides long-lasting energy, keeps you full, and helps protect your organs. But we have a good news: eating the right amount of healthy fats can improve your health and fitness goals.

How much fat do you need?

The amount of fat you need depends on your overall calorie intake and your goals. Here’s a quick guide:

• Weight Loss: You’ll need fewer fats, but still include healthy sources like avocados, nuts, and olive oil.
• Maintenance: A moderate amount of fats, focusing on healthy sources, will help maintain your current weight.
• Muscle Gain: You need a bit more fat to fuel intense workouts and muscle recovery.

Healthy Fat Sources

Not all fats are the same. Focus on these healthy options:

• Monounsaturated fats: olive oil, avocados, and nuts.
• Polyunsaturated fats: fatty fish, flaxseeds, and walnuts.
• Avoid trans fats: in processed foods and can harm your heart health.