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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 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.

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

     

     

     

     Physical Activity Level

     

    Gender

    Age (years)

    Inactive

    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. 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.

    Online Medical Reviewer: Horowitz, Diane, MD
    Online Medical Reviewer: Wilkins, Joanna, RD, CD
    Date Last Reviewed: 10/1/2017
    © 2000-2019 The StayWell Company, LLC. 800 Township Line Road, Yardley, PA 19067. All rights reserved. This information is not intended as a substitute for professional medical care. Always follow your healthcare professional's instructions.
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