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Calculating Calories and Fat Grams

To determine the number of calories and fat grams you need each day to lose, maintain, or gain weight, ask your healthcare provider or a registered dietitian. As a general guideline, to maintain your current weight, follow the 3-step formula below. Remember, everyone's body and metabolism are different, so these numbers could vary slightly for you and can change over time.

1. Determine your estimated calorie needs in the chart below:

Physical Activity Level

 

 

 

 

 

 

 

 

Gender

Age (years)

Inactive (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

2,600-2,800

2,800-3,000

 

 

51+

2,000-2,200

2,200-2,400

2,400-2,800

 2. No more than 30% of calories should be from fat, so take the total calories and multiply by 30%.

____calories per day x 0.30 = ____ calories from fat per day.

3.  Because there are 9 calories in each gram of fat, take calories from fat per day and divide by 9.

____calories from fat per day divided by 9 = ____fat grams per day.

Remember, saturated fats should account for only 10% of the total fat grams eaten.

Medical Reviewers:

  • Brittany Poulson MDA RDN CD CDE
  • Diane Horowitz MD
  • Raymond Kent Turley BSN MSN RN