Calculating Calories
and Fat Grams
To maintain your current weight, follow
this formula:
To determine the number of calories and
fat grams you need to consume each day
in order to lose or gain weight, consult
your physician or a registered dietitian.
To maintain your current weight, follow
the formula below, or use our Weight Loss
Calculator.
1. Write your body weight in the equation
that fits your activity level and gender.
Then, multiply.
a) Moderately active male:
_____ pounds x 15 calories = _____ total
calories per day.
b) Moderately active female:
____ pounds x 12 calories = _____ total
calories per day.
c) Relatively inactive male:
____ pounds x 13 calories = _____ total
calories per day.
d) Relatively inactive female:
____ pounds x 10 calories = _____ total
calories per day.
2. Take total calories and multiply by
30 percent.
____ calories per day x .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. |
