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Fat Calculator

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Calculator Description

Fat DRI calculator is based on the Dietary reference intakes (DRI) report from the food and nutrition board, institue of medicine of the national academies. Fat DRI calculator will calculate an range of fat for grams per day based on the 20% - 35% of the energy from fat. You can use the calculated result to plan nutrient intakes for yourself or a group.

Related Link
Fitness ALL BMI Calorie Body Fat BMR Ideal Weight

Dietary Fats

Fat is a major source of fuel energy for the body and aids in the absorption of fat-soluble vitamins and carotenoids. Neither an Adequate Intake (AI) nor Recommended Dietary Allowance (RDA) is set for total fat because there are insufficient data to determine a defined level of fat intake at which risk of inadequacy or prevention of chronic disease occurs. A Tolerable Upper Intake Level (UL) is not set for total fat because there is no defined intake level of fat at which an adverse effect occurs. The DRI for total fat is calcualted base the selection of value fat percentage in the follow Acceptable Macronutrient Distribution Ranges (MADR) (Percent of Energy):

Children 1-3 yChildren 4-18 yAdults
MacronutrientRangeSelectionRangeSelectionRangeSelection
Fat30%-40%35%25%-35%30%20%-35%27.5%
Carbohydrate45%-65%52.5%45%-65%50%45%-65%50%
Protein5%-20%12.5%10%-30%20%10%-35%22.5%

The calculator will firstly calculate the reference energy intakes and use that value to calculate the AMDR of the energy from Fat. That energy value is converted into gram of fat by using 9 kcal per gram of fat.

For infant less that one year old, the AI for total fat is:

  • 0–6 months 31 g/d of fat
  • 7–12 months 30 g/d of fat

Good Fats and Bad Fats

Not all fats are the same. Some fats are better for you than others, and may even help to promote good health. Knowing the difference can help you determine which fats to avoid, and which to eat in moderation.

Two types of fats — saturated fat and trans fat — have been identified as potentially harmful to your health. Most of the foods that contain these types of fats are solid at room temperature, such as:

  • butter
  • margarine
  • shortening
  • beef or pork fat
Trans fat should be avoided while saturated fats should be eaten very sparingly.

Trans fat: Must avoid!
Trans fat appears in foods that contain partially hydrogenated vegetable oils. These are the worst fats for you. You might find trans fat in:
  • Fried Foods: French fries, doughnuts and deep-fried fast foods
  • Margarine
  • Vegetable shortening
  • Baked foods: cookies, cakes and pastries
  • Processed foods: crackers and microwave popcorn)
Saturated fat: Use sparingly

Most saturated fats are animal fats found in high-fat meats and dairy products.

Saturated fat sources include:
  • fatty cuts of beef, pork, and lamb
  • dark chicken meat and poultry skin
  • high-fat dairy foods (whole milk, butter, cheese, sour cream, ice cream)
  • tropical oils (coconut oil, palm oil, cocoa butter)
  • lard
Good Fats

Monounsaturated fat and polyunsaturated fat are considered as more “heart-healthy” fats. These are fats that are better choices for your diet. Foods that primarily contain these healthier fats tend to be liquid when they are at room temperature. These food includes:

  • nuts (almonds, cashews, peanuts, pecans)
  • vegetable oils (olive oil, peanut oil)
  • peanut butter and almond butter
  • avocado
  • salmon
  • herring
  • sardines
  • trout
  • tofu
  • roasted soy beans and soy nut butter
  • walnuts
  • seeds (sunflower seeds, pumpkin seeds, sesame seeds)
  • vegetable oils (corn oil, safflower oil, sesame oil, sunflower oil)
  • soft margarine (liquid or tub)

Additional Macronutrient Recommendations

MacronutrientRecommendation
Dietary cholesterol As low as possible while consuming a nutritionally adequate diet
Trans fatty acids As low as possible while consuming a nutritionally adequate diet
Saturated fatty acids As low as possible while consuming a nutritionally adequate diet
Added sugars Limit to no more than 25% of total energy