Calculating Calories and Fat Grams

To find out the variety of energy and fats grams you want every day to lose, preserve, or acquire weight, ask your healthcare supplier or a registered dietitian. As a basic guideline, to keep up your present weight, comply with the three-step formulation under. Keep in mind, everybody’s physique and metabolism are totally different, so these numbers might fluctuate barely for you and may change over time.

1. Decide your estimated calorie wants within the chart under:

Bodily Exercise Stage

Gender

Age (years)

Inactive (Sedentary)

Reasonably Lively

Lively

Feminine

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. Not more than 30% of energy needs to be from fats, so take the overall energy and multiply by 30%.

____calories per day x 0.30 = ____ energy from fats per day.

3. As a result of there are 9 energy in every gram of fats, take energy from fats per day and divide by 9.

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

Keep in mind, saturated fat ought to account for less than 10% of the overall fats grams eaten.

On-line Medical Reviewer:
Brittany Poulson MDA RDN CD CDE

On-line Medical Reviewer:
Jessica Gotwals RN BSN MPH

On-line Medical Reviewer:
Robert Hurd MD

Date Final Reviewed:
1/1/2023