Daily Fat Intake Calculator

It depends on your energy needs. For adults the TÜBER 2022 and EFSA range is 20–35% of energy; as 1 g of fat is 9 kcal, on a 2,000 kcal diet that is about 44–78 g (2,000 × 0.20 ÷ 9 to 2,000 × 0.35 ÷ 9). WHO’s 30% upper value is about 67 g on the same diet.

They answer different questions. EFSA’s 20–35% is a reference range: at the lowest intake observed in Europe (20%) no signs of deficiency or adverse effects on blood lipids were seen, and there is evidence that a moderate fat intake below 35% goes with a lower energy intake; EFSA sets no number for saturated and trans fat because the body can make them or does not need them and no safe threshold could be found for their effect on LDL cholesterol. WHO’s 2023 guidelines look at specific health outcomes: the 10% saturated and 1% trans fat limits are based on heart disease and death, the 30% total fat value on unhealthy weight gain. The fat ranges and fatty acid values in TÜBER 2022’s annex tables are the same as EFSA’s; the fat-type shares in its text are written as shares of “the energy from total fat”, so it is unclear which energy they refer to and the tool works out no grams from them. That is why the tool shows them side by side.

No. WHO conditionally recommends limiting total fat to 30% of energy or less for people aged 20 and over, and says the value should not be read as a level to reach by eating more fat when intake is already below 30%. The guideline also notes that people who keep their energy balance may eat more fat without gaining weight, that it does not cover weight-loss diets, and that it gives no value for children.

WHO recommends replacing saturated fat with polyunsaturated fats (strong recommendation), monounsaturated fats from plant sources, or carbohydrates from foods with naturally occurring fibre such as whole grains, vegetables, fruits and pulses (conditional recommendations). TÜBER 2022 also advises cutting saturated fat and lists the sources: for saturated fat, animal fats such as butter, suet and tail fat; for monounsaturated fat, olive, hazelnut and rapeseed oil; for polyunsaturated fat, corn, soya and sunflower oil (omega-6) and fish, walnuts and flaxseed (omega-3).

EFSA and TÜBER’s annex table give 250 mg of EPA + DHA a day from age 2 as the adequate intake; EFSA links it to 1–2 meals of oily fish a week. TÜBER’s text says 250–500 mg a day for adults. In pregnancy and breastfeeding 100–200 mg of DHA a day is added. Alpha-linolenic acid (walnuts, flaxseed) is a separate essential fatty acid; the body can make some EPA and DHA from it. Ask your doctor before taking supplements.

From age 2 the fat range is shown: 35–40% of energy at 2–3 years and 20–35% from age 4. The energy estimate is for adults only, so for children and teenagers enter the daily energy yourself; ask your paediatrician or a dietitian about your child’s energy needs. WHO’s total fat value does not apply under 20; the saturated and trans fat limits apply from age 2.