ZovaTool

Fat Intake Calculator

Total fat (30%)
73 g
660 kcal
Saturated max (<10%)
24 g
Trans fat max (<1%)
2.4 g
Cholesterol max (AHA)
300 mg
Recommended split
Monounsat. (~50%)
37 g
Polyunsat. (~30%)
22 g
Saturated (~20%)
15 g
Omega-3 (ALA)
1.6 g
Omega-6 (AI)
17 g

How to use the Fat Intake Calculator

  1. Enter daily calories.
  2. Pick total fat % of kcal — Low (20%), Moderate (30%), High (35%), or Keto (70%).
  3. Read total fat grams and saturated, trans, mono, poly, omega-3 and omega-6 targets.
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Fats: the good, the bad and the essential

AHA caps saturated fat at <10% of kcal (ideally <7%) and trans fat at <1%. Replacing them with mono- and polyunsaturated fats lowers LDL.

Omega-3 (ALA 1.1–1.6 g/d, EPA+DHA 250–500 mg/d) is anti-inflammatory. Most Western diets are already very omega-6 heavy.

Keto diets push fat to 70%+ of kcal — focus on mono- and polyunsaturated sources, not just butter and bacon.