This fat intake calculator can be used for estimating how much dietary fat should a person consume in their daily routine. The results of the calculation are based on your caloric needs according to the information you provide. Besides, the fat intake calculator also takes into account maximum levels recommended for consumption of the saturated fats that one should consume for reducing risks of any heart disease.
Fat, alongside proteins and carbohydrates, is amongst the three macronutrients which offer energy our body needs for proper functioning of the metabolic system. It can be acquired through the consumption of different foods. Different types of fat exist including saturated fat, monounsaturated fat, trans fat, omega-3 fatty acids and polyunsaturated fat. Even though it is necessary to consume dietary fat for proper functioning of the body, taking it in excessive amounts can result in weight gain. And, as we all know, excessive weight can lead to poor outcomes for our health. So, it is advisable to use this fat intake calculator for determining what amounts of dietary fat you should consume to keep your body healthy.
Mono- and poly-unsaturated fats are considered healthy fat and they are present in different oils and foods. The polyunsaturated fat is present in plant-based oils and foods. According to different studies conducted on the effects of these fats on our body, taking them in smaller amounts can be helpful for reducing LDL cholesterol. Besides, they have the potential of increasing HDL cholesterol in our blood stream. In addition, omega-3 fatty acids, which are a kind of polyunsaturated fats and are present in specific fish types, can be helpful in reducing risks of developing coronary artery disease. Despite the fact that there are certain benefits of consuming these fats, any fat including the healthier ones can lead to negative effects if you consume them excessively. Besides using the fat intake calculator for determining how much fat you should consume according to your bodily needs, let’s take a look at some general guidelines on types and amount of fat that should be consumed.
. Under 10% of your daily calorie intake should come from saturated fats. If you are able to limit the consumption of such fats under 7%, it reduces potential risk of developing any heart disease.
. If at all possible, replace any saturated fats from unsaturated fats.
. Limit your consumption of the dietary cholesterol to under 300 mg.
. Minimize consuming trans fats.
This fat intake calculator requires you to provide some basic information about yourself to get detailed insights into how much of fat you should consume and which type would be better for you.
The calculator asks for age, sex, height, weight and your activity level. Select from Metric or US unit for height and weight as you deem appropriate. Once you have entered all these details into the fat intake calculator, just hit the calculate button and the calculator will show the results.
The result tells you how many calories you need to consume for maintaining your weight. Besides, it tells you how much of fat should comprise these calories. The number is specified in grams and percentage. Besides, the calculator tells you how much of the fats you consume should be saturated fats. It also gives recommendation on how much of saturated fats you should consume for reducing the risk of any heart diseases even further.
Next, the fat intake calculator tells you how many calories you should consume if you want to lose 1-2 pounds per week. Here again, the numbers are specified in grams and percentage of caloric intake. And, amount of saturated fats is also highlighted along with what you should consume for reducing heart disease risks.
Finally, the calculator shows you how many calories you should consume everyday for gaining 1-2 pounds per week. It tells you the number in grams and percentage with specific percentages for saturated fat consumption as well alongside how much of saturated fats you should consume for reducing risk of developing heart diseases.
So, use this fat intake calculator and get some detailed insights into how much and which type of fat you should consume for maintaining your weight, gaining it or reducing it. Besides, you can also get to know how much your daily calorie consumption should be.