Fat Intake Calculator – Healthy Fats for Diet

The Role of Dietary Fat

For decades, fat was demonized. We now know that dietary fat is crucial for your body to function. It provides energy, supports cell growth, protects your organs, and helps your body absorb vital nutrients.

Good Fats vs. Bad Fats

The type of fat matters more than the amount.

• Monounsaturated & Polyunsaturated Fats (Good): Found in olive oil, avocados, nuts, and fatty fish. These lower LDL (bad) cholesterol and reduce inflammation.
• Saturated Fats (Moderate): Found in red meat, butter, and cheese. Eat in moderation.
• Trans Fats (Avoid): Artificial fats found in some processed foods. These increase heart disease risk.

Fat for Keto Diet

On a ketogenic diet, fat becomes your primary fuel source. Instead of glucose from carbs, your liver converts fat into ketones.

Signs of Low Fat Intake

If you cut fat too drastically (below 15% of calories), you may experience:

• Dry skin and hair loss.
• Hormonal imbalances (low testosterone/estrogen).
• Constant hunger and brain fog.
• Vitamin deficiencies (A, D, E, K).

What Next?

Balance your fat intake with protein and carbs.