# 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.

Medical Reviewers:

• newMentor board-certified, academically affiliated clinician
• Piccolo, Amanda, RD