Rethinking dietary fat
The low-fat diet era of the 1980s–2000s has been substantially revised by more recent research. Total fat intake within a 20–40% range does not independently predict cardiovascular risk; the type of fat and overall dietary quality matter more. Replacing saturated fat with unsaturated fat from nuts, olive oil, and fish is consistently associated with improved outcomes.
The WHO and most national dietary guidelines recommend keeping saturated fat below 10% of total calories—regardless of overall fat level. This calculator shows a saturated fat ceiling based on that threshold so you can plan fat intake quality alongside quantity.