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
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.