Saturated Fat Limit Calculator - AHA & WHO Guidelines

Your Information

Daily Calorie Intake

If unknown, use TDEE Calculator

Health Status

Your Results

Saturated Fat Limit

0g

≤0% of calories

Total Fat Range

0-0g

20-35% of calories

Unsaturated Fats

0g

Remainder of fat intake

🥑 Fat Types Comparison

❌ Saturated Fat (Limit)

Butter, coconut oil, fatty meat, cheese, cream

Raises LDL "bad" cholesterol

⚠️ Trans Fat (Avoid Completely)

Partially hydrogenated oils, fried foods, baked goods

Raises LDL and lowers HDL - worst type

✓ Unsaturated Fat (Healthy)

Olive oil, avocados, nuts, seeds, fatty fish

Lowers LDL, raises HDL "good" cholesterol

Guidelines & Formulas

Saturated Fat Limits

AHA (Healthy Adults): <7% of total daily calories

SatFat (g) = (Calories × 0.07) / 9

AHA (High Risk): <5-6% of total daily calories

SatFat (g) = (Calories × 0.05-0.06) / 9

WHO Guideline: <10% of total daily calories

SatFat (g) = (Calories × 0.10) / 9

Note: 1g fat = 9 calories

Total Fat Recommendations

Acceptable Range: 20-35% of total calories from fat

Min Fat = (Calories × 0.20) / 9

Max Fat = (Calories × 0.35) / 9

Most fat should come from unsaturated sources (mono and polyunsaturated)

Common Foods Comparison

Food	Total Fat	Saturated	Type
Olive oil (1 tbsp)	14g	2g	✓ Healthy
Butter (1 tbsp)	11g	7g	❌ Limit
Almonds (1 oz)	14g	1g	✓ Healthy
Coconut oil (1 tbsp)	14g	12g	❌ Limit
Salmon (3 oz)	11g	2g	✓ Healthy
Cheddar cheese (1 oz)	9g	6g	❌ Limit

Frequently Asked Questions

Why limit saturated fat? ▼

Saturated fat raises LDL "bad" cholesterol, which increases risk of heart disease and stroke. Replacing saturated fat with unsaturated fats lowers LDL cholesterol by 5-10% and reduces cardiovascular risk by 25-30%.

Is coconut oil healthy despite being saturated? ▼

Coconut oil is 82% saturated fat and raises LDL cholesterol. While it also raises HDL, the net effect is pro-inflammatory. AHA recommends limiting coconut oil like other saturated fats. Olive, avocado, and canola oils are healthier choices.

What about trans fats? ▼

Trans fats (partially hydrogenated oils) are the worst type - they raise LDL and lower HDL. Avoid completely. FDA banned artificial trans fats in 2020, but small amounts remain in fried foods and processed baked goods. Check labels for "partially hydrogenated oil."

References & Sources

📚

American Heart Association - Saturated Fat

AHA guidelines on saturated fat and heart health

📚

WHO - Healthy Diet Fact Sheet

World Health Organization dietary fat recommendations