Input metrics once, see optimized daily fat recommendations instantly. Adjust for cutting, bulking, endurance, or general wellness goals. Visualize safe ranges, minimums, and personalized upper limits. Export results, track progress, and refine plans anytime easily. Master fat planning using science, not confusing generic charts.
Use either your known daily calorie target or let the calculator estimate it from your body data, activity pattern, and goal. Results show safe and practical fat ranges.
These examples illustrate how the calculator behaves for different body weights, goals, and activity patterns. Use them as a reference to sense-check your own output.
| Profile | Weight (kg) | Calories (kcal) | Goal | Fat Minimum (g) | Balanced Target (g) | Higher Option (g) |
|---|---|---|---|---|---|---|
| Desk worker, maintenance | 70 | 2200 | Maintain | 60 | 70 | 85 |
| Active female, mild cut | 60 | 1800 | Mild fat loss | 55 | 65 | 75 |
| Strength athlete, lean bulk | 85 | 3200 | Lean gain | 75 | 90 | 110 |
Quickly compare recommended fat ranges for common physique and performance goals. Values assume adequate protein, sufficient fiber, and balanced carbohydrate intake.
| Goal | Suggested Fat (% of Calories) | Typical Range (g/kg) | Notes |
|---|---|---|---|
| Maintenance | 22% - 30% | 0.7 - 1.0 | Balanced energy, supports hormones and long-term adherence. |
| Mild Fat Loss | 20% - 27% | 0.6 - 0.9 | Keep fats sufficient while shifting calories from carbs. |
| Aggressive Cut | 20% - 25% | 0.6 - 0.8 | Do not undercut the lower band for extended periods. |
| Lean Bulk | 22% - 30% | 0.7 - 1.0 | More calories mainly from carbs and protein, keep fats steady. |
Use this quick reference to cross-check whether your daily intake sits inside a realistic range for your current body weight.
| Weight (kg) | Minimum (g) | Balanced Target (g) | Upper Practical (g) |
|---|---|---|---|
| 50 | 30 | 40 | 55 |
| 70 | 42 | 55 | 75 |
| 90 | 54 | 70 | 95 |
| 110 | 66 | 85 | 115 |
Align your protein, carbohydrate, and fat targets around the suggested fat range. These examples are for illustration and should be tailored to medical and performance needs.
| Calories | Protein | Fat | Carbohydrates |
|---|---|---|---|
| 1,800 | 135 g (30%) | 60 g (30%) | 165 g (40%) |
| 2,200 | 150 g (27%) | 73 g (30%) | 248 g (43%) |
| 2,800 | 180 g (26%) | 93 g (30%) | 315 g (44%) |
Update your numbers whenever body weight, activity, or goals significantly change, roughly every four to eight weeks, or after larger shifts in training volume or lifestyle.
Consistently going below the minimum band is not recommended. It may negatively affect hormones, recovery, mood, and absorption of fat-soluble vitamins, especially during aggressive dieting or high training stress.
No. It offers educational estimates based on widely accepted guidelines. People with medical conditions, pregnancy, breastfeeding, or specialized clinical needs should confirm targets with a qualified healthcare professional before making significant dietary changes.
Yes. Choose values toward the higher band to support high-fat patterns while keeping protein sufficient. Ensure total calories and micronutrients remain appropriate for your context, performance, and health goals.
Common starting points are 1.6–2.2 g protein per kilogram and the remaining calories from carbohydrates. Endurance, strength, or aesthetic athletes can adjust carbs up or down while keeping fats inside the calculated range.
Important Note: All the Calculators listed in this site are for educational purpose only and we do not guarentee the accuracy of results. Please do consult with other sources as well.