Find your daily fat grams from your calorie target and macro split.
How this calculator arrives at its answer
Enter your daily calories and choose a split to see grams of fat, along with carbs and protein. Fat provides 9 calories per gram. This is general information, not a diet plan.
The default scenario, worked through
The calculator opens with a daily calories of 2,200, split of Balanced — 40C / 30P / 30F. On those figures the daily macros is 220C 165P 73F. Underneath, Carbs comes out at 220 g carbs and Protein at 165 g protein. Change any field and every figure updates as you type.
Step by step
- Enter your figures in the fields provided.
- The result updates as you type.
- Review the breakdown below the main number.
The formula
fat grams = calories × fat% ÷ 9
Questions people ask about this
How much fat should I eat?
Often 20–35% of calories, but it depends on your goals. Enter your split to see grams.
Is dietary fat bad?
No — fats are essential. Quality and total amount matter more than avoiding them.