Calculating
Calories and Fat Grams
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.
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.
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