01 Aug Calculating Calories
Calculating Calories and Fat Grams
To maintain your current weight, follow this formula:
To determine the number of calories and fat grams you need to consume each day in order to lose or gain weight, consult your physician or a registered dietitian. To maintain your current weight, follow the formula below.
| 1. | Write your body weight in the equation that fits your activity level and gender. Then, multiply. |
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Moderately active male: _____ pounds x 15 calories = _____ total calories per day. |
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Moderately active female: _____ pounds x 12 calories = _____ total calories per day. |
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Relatively inactive male: _____ pounds x 13 calories = _____ total calories per day. |
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Relatively inactive female: _____ pounds x 10 calories = _____ total calories per day. |
| 2. | Take total calories and multiply by 30 percent. _____ calories per day x . 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.