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. Write your body weight in the equation that fits your activity level and gender. Then, multiply.

Moderately active male:

_____ pounds x 15 calories = _____ total calories per day.

Moderately active female:

_____ pounds x 12 calories = _____ total calories per day.

Relatively inactive male:

_____ pounds x 13 calories = _____ total calories per day.

Relatively inactive female:

_____ pounds x 10 calories = _____ total calories per day.

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.