Calculating Calories and Fat GramsCálculo de las Calorías y de los Gramos de Grasa

# Calculating Calories and Fat Grams

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 Gender Age (years) 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. 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.

Related Items

Bayhealth is Southern Delaware’s healthcare leader with hospitals in Dover and in Milford. Bayhealth provides a wide range of medical services, including cardiovascular, cancer, orthopaedics and rehabilitation, pediatrics, respiratory care, sleep care, surgical weight loss, women’s services and walk-in medical care. Search for nursing jobs, and health classes and events. Find doctors affiliated with Bayhealth Medical Center or a Delaware hospital near you.