Calculate your recommended daily fat intake — total fat, saturated fat, and healthy unsaturated fats — based on total calorie needs and NHMRC guidelines.
| Fat type | Grams/day | Guideline |
|---|
The NHMRC recommends fats comprise 20–35% of total energy (AMDRs). The Australian Dietary Guidelines recommend replacing saturated fats with unsaturated fats.
Saturated fat: Limit to <10% of energy (meat, dairy, coconut oil).
Monounsaturated: Heart-healthy (olive oil, avocado, nuts).
Polyunsaturated (omega-3/6): Essential (oily fish, flaxseed, walnuts).
Trans fat: Minimise (processed foods, some margarines).