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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.