Saturated Fat Calculator: Grams Per Day

Saturated fat calculator: how many grams a day

Short answer

The World Health Organization advises getting no more than 10% of your calories from saturated fat. Fat supplies 9 kcal per gram, so on 2,000 kcal a day the limit is about 22 g. US food labels use a fixed Daily Value of 20 g for everyone. Enter your own calories to scale the limit.

Last reviewed 28 October 20263 published sourcesNot medical advice

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Saturated fat calculator

WHO advises no more than 10% of calories from saturated fat. Optionally enter what you ate to see your share.

Enter your daily calories to see your saturated fat limit.

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Saturated fat at 10% of calories
Daily calories	Calories from saturated fat	Grams
1,600 kcal	160 kcal	18 g
2,000 kcal	200 kcal	22 g
2,400 kcal	240 kcal	27 g
2,800 kcal	280 kcal	31 g
3,200 kcal	320 kcal	36 g

Daily calories

Calories from saturated fat

Grams

1,600 kcal

160 kcal

18 g

2,000 kcal

200 kcal

22 g

2,400 kcal

240 kcal

27 g

2,800 kcal

280 kcal

31 g

3,200 kcal

320 kcal

36 g

Where the limit comes from

WHO's 2023 guideline on saturated and trans fats recommends that no more than 10% of total energy intake come from saturated fatty acids, for adults and children aged 2 and over (WHO, 2023 (saturated fat)).

The FAO's general energy factors give fat 9 kcal (37 kJ) per gram (FAO, 2003 (food energy)), which turns the percentage into grams. US labels instead use a fixed Daily Value of 20 g (FDA Daily Values).

Fitting it into your plan

Estimate your calories with the TDEE calculator, then set your total fat alongside protein and carbs with the macro calculator. Saturated fat is part of your total fat grams, not extra to them.

Common questions

How many grams of saturated fat should I eat a day?

WHO advises no more than 10% of total energy from saturated fat. At 9 kcal per gram that is about 18 g on 1,600 kcal, 22 g on 2,000 kcal and 31 g on 2,800 kcal.

Why does the label say 20 g?

US Nutrition Facts labels use one Daily Value for everyone, 20 g of saturated fat. It is a fixed reference for the % Daily Value column, so it does not change with your calories the way the WHO percentage does.

Does the 10% limit apply to children?

WHO's 2023 guideline applies the 10% ceiling to everyone aged 2 and over, so it covers older children and teenagers as well as adults. It does not set a figure for children under 2.

Sources

Figures on this page were checked against these publications on 28 October 2026.

World Health Organization. Saturated fatty acid and trans-fatty acid intake for adults and children: WHO guideline. Geneva: WHO; 2023. ISBN 978-92-4-007363-0. www.who.int/publications/i/item/9789240073630

FAO. Food energy – methods of analysis and conversion factors. Report of a technical workshop, Rome, 3–6 December 2002. FAO Food and Nutrition Paper 77; 2003. www.fao.org/4/y5022e/y5022e00.htm

U.S. Food and Drug Administration. Daily Value on the Nutrition and Supplement Facts labels. Content current as of 5 March 2024. www.fda.gov/food/nutrition-facts-label/daily-value-nutrition-and-supplement-facts-labels

Saturated fat calculator: how many grams a day