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Fat Intake Calculator (Calculating Your Daily Fat Intake)

The calculator allows you to calculate/count your daily fats intake in different kinds of foods. Bad fats increase cholesterol and your risk of certain diseases. Anyone wishing to lose weight should reduce the total fat intake to help reduce the overall calorie intake. Healthy diets provide the right balance of carbohydrate, fat, and protein. The fats data of foods is based on the U.S. Department of Agriculture database for standard reference SR22. The calculator is for anyone interested in health and fitness.
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Fat CalculatorFats intake Calculator
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Calculation Results:Total lipid (fat) is 
Fat

What is fat?
Fat is a nutrient that is essential for normal body function. It supplies energy and makes it possible for other nutrients to do their jobs. Dietary fats belong to a group of substances called lipids.There are two general categories of fats based on their chemical structure; each of the two categories have very different effects on your health.
Saturated Fats
Saturated fats have a chemical makeup in which the carbon atoms are saturated with hydrogen atoms. Saturated fats are typically solid at room temperature. The main sources of saturated fat are from animal products: red meat and whole-milk dairy products. Saturated fat raises blood cholesterol putting us at risk of heart disease and stroke.
Unsaturated fats
Unsaturated fats are usually liquid at room temperature and can be found in vegetable oils such as canola oil, olive oil,  corn oil,soybean oil, safflower oil, and sunflower oil. most nuts, avocados, olives, and fatty fish.Replacing saturated fats with unsaturated fats helps to lower levels of total cholesterol and LDL cholesterol in the blood.

Your Recommended Daily Fat Intake

The Dietary Guidelines for Americans 2010 recommend that Americans:

  • Consume less than 10% of calories from saturated fats.
  • Replace solid fats with oils when possible.
  • Limit foods that contain synthetic sources of trans fatty acids (such as hydrogenated oils), and keep total trans fatty acid consumption as low as possible.
  • Eat fewer than 300 mg of dietary cholesterol per day.
  • Reduce intake of calories from solid fats.
Age Group Total Fat Limits
Children ages 2 to 3 30% to 40% of total calories
Children and adolescents ages 4 to 18 25% to 35% of total calories
Adults, ages 19 and older 20% to 35% of total calories
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