Amount of Healthy Fat to Eat Calculator

By | February 11, 2004

good fats

This calculator will show you how much healthy healthy fat you should consume each day!

The newest research reveals that fat isn’t bad and low fat diets aren’t particularly healthy. We need to be eating healthy fats each and every day.

Healthy Fat Calculator

Plug in your weight and body fat below to get the recommended daily amount of healthy fats in tablespoons, teaspoons, and grams. If you prefer to compute this based on your lean mass (i.e. your weight minus your fat), which is our preferred method, simply use the value in the “lean” column.

Enter your weight in pounds:
Enter your body fat as a decimal (22% = 22.0):
Lean mass:
Tablespoons (tbsp) per day:

weight / 45
Teaspoons (tsp) per day:

weight / 15
Grams (g) per day:

(weight / 45) * 14
Tablespoons (tbsp) per day:
Teaspoons (tsp) per day:
Grams (g) per day:

Is Fat Really Evil?

Throughout the 80’s and 90’s fat has received a fairly bad reputation. The previous few decades have managed to raise public concern over fat intake, but most people fail to see the “big picture”. Not all fats are created equal.

The true “villains” in the fat world are saturated fats and trans-fatty acids. Even saturated fats have a use in the body: they can be burned for energy or used to build other structures such as cholesterol.

It is only excessive saturated fats that cause a problem. Of course, since a typical burger from a sit-down restaurant contains 75 grams of saturated fat, it is no wonder that this can be a problem for many people!

Trans Fat is Pretty Bad

Trans-fatty acids are an even more sinister form of fat. You won’t find the words “trans-fatty acid” on most labels, but they’re out there. Anytime a “healthy” fat, such as a vegetable oil, is heated or otherwise processed, it may mutate into a trans-fatty acid. Another name for trans-fatty acid is “partially hydrogenated” – if this exists in your ingredients list, you are consuming these fats. These fats started out as “healthy” fats but became “twisted”.

As a result, the body tries to use them one way but can’t. One study that monitored trans-fatty acid intake showed a significant increase in rates of cancer and other degenerative diseases in those who consumed more trans-fatty acids than other groups. Since a typical french fry is boiled in vegetable oil, most fast food restaurants are a major source of TFA’s.

Good Fats for the Body

So where does healthy fat come into play? Unsaturated fatty acids are healthy to the body. Certain acids are classified as “essential fatty acids” or EFA’s, which are required by the body because they cannot be produced from other nutrients. While omega-6 and omega-9 fatty acids are predominant in the typical American diet, omega-3 fatty acids are not. Why? These acids are sensitive to heat, light, and oxygen, and therefore most modern processing will destroy them or convert them into TFA’s. In order to obtain essential omega-3 fatty acids, you should supplement with flaxseed oil, hemp oil.

These oils should be bottled in opaque containers (glass is preferable over plastic) and remain refrigerated until shipped – in fact, you should check to make sure they weren’t left sitting out and exposed to heat between being shipped from the manufacturer to appearing in your grocer’s freezer or refrigerator. These oils can be frozen for up to 6 months for later use.

Research suggests that you should consume at least 1 tbsp per 45 pounds of bodyweight every day of these healthy fats. You can take them straight from the spoon, mix them on salads as dressing, pour them on vegetables as a butter substitute, or even pour them in your favorite shakes. Do not ever cook with healthy oils – add them after your food has been removed from the heat!

Those who have supplemented with healthy fats report an increase in fat loss, an increase in energy, healthier skin and hair (many people report getting rid of “white elbows” or dry skin on their joints), and improved recovery from intense workouts.