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Calculating Calories and Fat Grams

Calculating Calories and Fat Grams

To determine the number of calories and fat grams you need each day in order to either lose or gain weight, consult your physician or a registered dietitian. To maintain your current weight, follow the three-step formula below.

1. Determine your estimated calorie needs in the chart below:

 

 

 

 Physical Activity Level

 

Gender

Age (years)

Sedentary

Moderately Active

Active

Female

19-30

1,800-2,000

2,000-2,200

2,400

 

31-50

1,800

2,000

2,200

 

51+

1,600

1,800

2,000-2,200

 

 

 

 

 

Male

19-30

2,400-2,600

2,600-2,800

3,000

 

31-50

2,200-2,400

2,400-2,600

2,800-3,000

 

51+

2,000-2,200

2,200-2,400

2,400-2,800

 2. Take the total calories and multiply by 30 percent.

____calories per day x 0.30 = ____ calories from fat per day.

3. Take calories from fat per day and divide by 9 (there are 9 calories per gram of fat).

____calories from fat per day divided by 9 = ____fat grams per day.

Remember, saturated fats should account for only 10 percent of the total fat grams consumed.

 

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