About this Calculator
This fat intake calculator will assist you to gauge the amount of fat you should eat in a day in order to have a balanced healthy diet.
What are fats?
Fats or lipids are one of three primary macronutrients which our bodies require in fairly high amounts (and with carbohydrates and proteins). They are an essential part of human health as it is a rich source of energy and as building blocks to cell membranes, hormones, and other vital biological functions. Fats are highly compressed as compared to carbohydrates and proteins, which contain a similar amount of energy of about 4 calories per gram. This makes them most effective means of energy storage of the body to be used over a long period.
Structurally, fats contain molecules known as triglycerides that are composed of a compound of glycerol with three fatty acids. These fatty acids may differ in length and presence or absence of a double bond to result in various types of fat: saturated, unsaturated (monounsaturated and polyunsaturated), and trans fats. Saturated fats are typically solid at room temperature, and include foods such as butter, cheese and fatty meats. Unsaturated fats, however, are liquid at room temperature and are healthier, and include olive oil, avocadoes, nuts, and fatty fish. Trans fats, which are usually formed artificially by hydrogenation, are unhealthy fats contributing to high chances of heart illnesses and one should avoid them.
Fats are useful in the body in a variety of ways. They serve as a source of energy in the body, which acts as a source of supply of energy when the level of carbohydrates is low. They also serve as insulation, assist in body temperature control and act as a protective barrier to the body organs. Other than these physical functions, fats play a crucial role in the absorption of fat-soluble vitamins (A, D, E and K) which were not absorbed adequately in their absence. Moreover, the body is not able to perform the synthesis of essential fatty acids like omega-3 and omega-6, which have to be obtained through food sources; they are crucial to the brain functioning, regulation of inflammation, and cardiovascular conditions.
It should be mentioned that not every fat has similar effects on health. Saturated and trans-fats have been linked to higher risk of cardiovascular disease, whereas the unsaturated types of fats, particularly the polyunsaturated fatty acids such as omega-3s, are helpful in the heart. This is why health recommendations are more on moderation and the quality of fat consumption, instead of the avoidance of fats.