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. Write your body weight in the equation that fits your activity level and gender. Then, multiply.
Moderately active male:
_____ pounds x 15 calories = _____ total calories per day.
Moderately active female:
_____ pounds x 12 calories = _____ total calories per day.
Relatively inactive male:
_____ pounds x 13 calories = _____ total calories per day.
Relatively inactive female:
_____ pounds x 10 calories = _____ total calories per day.
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.