Fat in Food Calculator

Calculator evaluates the fat content in one or more food servings, comparing it to your maximum daily fat intake, showing its overall impact on your dietary fat allowance. Just input fat grams, from the food label and other info about your diet, to assess this food's place in your today!

g
Enter grams of fat in one serving of food

(Optional) How many servings you'll have
(Optional)

Enter either Total Daily Calories and Max Percent Fat Cals or Max Daily Fat Grams.


To calculate total daily fat calories and grams
%
Used with Total Daily Calories, above
g
Use if limiting daily fat grams to specific value

Related: Fat Intake Calculator shows daily fat calories and grams.

Entry Fields

In the Grams of Fat field, enter the fat content, in grams, for one serving of a specific food. Alternatively, if you have kept a running total of total grams of fat you've consumed so far today, enter that value to compare against your daily maximum fat limit.

Use Number of Servings if you're using the Grams of Fat field for a specific food and you have had - or plan to have - multiple servings.

Food Name is optional; If entered, it's used as a description on your fat intake report.

Next, fill in either Option 1 or Option 2 below, whichever is more convenient for you.

  1. Use Total Daily Calories to specify the total calories you consume daily. This can be your average caloric intake, or your intake for any given day.

    Use the Maximum Percent Fat Calories (daily) to indicate what percent of your daily calories should be in fat calories. For example, enter the percent value recommended by your healthcare provider.

    By entering Total Daily Calories and Max Percent Fat Calories, your maximum daily fat calories are calculated, which are then converted to maximum daily fat grams.

  2. Use Max Daily Fat Grams: to specify the maximum daily fat calories, in grams, you are consuming. For excample, if you have calculated daily fat grams from maximum percent previously, enter the total daily fat grams in this field.

Saturated Fat Food Intake Example

Let's say you are reviewing a product label of a food you really want to eat. In fact, you're hungry and certain 2 servings is what you need. You look at the Saturated Fat line on the label which shows it contains 1.5 grams of fat per serving. To lower your LDL (low-density lipoprotein), your doctor has you following the American Heart Association (@heart.org) recommendation that no more than 6 percent of daily calories come from saturated fat. You consume approximately 2200 calories per day.

With this in mind, you fill out fhe form as follows:

  • Grams of Fat: 1.5
  • Number of Servings: 2
  • Total Daily Calories: 2200
  • Max Percent Fat Calories (Daily): 6 %

The Fat Content Calculations for this food item are:

  • Fat Calories (per serving): 13.5 kcals (1.5g x 9*)
  • Total Fat Grams: 3 grams (1.5g x 2 servings)
  • Total Fat Calories: 27 Saturated Fat Calories (3g x 9*)
  • Maximum Daily Fat Calories: 132 Calories (2200 x .06)
  • Maximum Daily Fat Grams: 14.7g (132 / 9*)
  • Remaining Daily Fat Calories: 105 Calories (132 - 27)
  • Remaining Daily Fat Grams: 11.7g (14.7g - 3g)
  • % Daily Value (DV): 20% ((3g/14.7g)*100)

* There are 9 calories in each gram of fat.

About Calculator

If you are limiting your daily saturated fat intake, you can easily use this calculator to assess how a given food will impact your daily fat quota. Using the food's label, simply put in the food's grams of fat per serving, how many servings you plan to eat (or have eaten), and your daily maximum saturated fat quota.

Your maximum fat quota can be specified in two ways:

  1. Enter your total daily caloric intake and the maximum fat calorie percent. The calculator will determine your maximum daily fat calorie and also convert that to grams which corresponds to the info on food labels.
  2. Enter your maximum daily fat grams.

In turn, the calculator shows you if consuming this food puts you over your daily fat quota, and, if so, by how much; Or, if not over your quota, it will show you how many fat calories remain after having this food in the specified number of servings.

The calculator will also show your % Daily Value (DV), based on your maximum daily fat grams.

All information provided on this calculator is for informational purposes only. It is not intended as a substitute for advice provided by a medical doctor or qualified healthcare provider.