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 three-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

2,400–2,600

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:
Brittany Poulson MDA RDN CD CDE

Online Medical Reviewer:
Jessica Gotwals RN BSN MPH

Online Medical Reviewer:
Robert Hurd MD

Date Last Reviewed:
1/1/2023