Saturated Fat Limit Calculator
Saturated Fat Limit Calculator
Turn the energy share of saturated fat into grams. At 2000 kcal, 10% is about 22 g.
Result
Enter the values and press Calculate. Numbers outside the allowed range produce no result.
How is it calculated?
Fat provides 9 kcal/g. The limit covers saturated fat from butter, tallow, full-fat dairy and processed meat.
Grams = calories × 0.10 ÷ 9
Reference table
| Calories | 10% saturated fat |
|---|---|
| 1600 | 18 g |
| 2000 | 22 g |
| 2500 | 28 g |
How should you read the result?
This is not a cholesterol medicine or a personal LDL target. Total fat has its own energy share.
Frequently asked questions
How many grams of saturated fat per day?
Ten percent of calories: about 22 g at 2000 kcal.
Does olive oil count?
Most of olive oil is unsaturated. Only its small saturated share counts, not the whole spoon.
Is all saturated fat harmful?
Guidelines cap the total share. This tool does not ban a single food.
Is trans fat separate?
Yes. The target for industrial trans fat is as close to zero as possible and is not part of this calculation.