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      Calculating Calories and Fat Grams

      To determine the number of calories and fat grams you need each day in order to lose, maintain, or gain weight, ask your healthcare provider or a registered dietitian. As a general guideline, to maintain your current weight, follow the 3-step formula below. Remember, everyone's body and metabolism are different, so these numbers could vary slightly for you.

      1. Determine your estimated calorie needs in the chart below:

       

       

       

       Physical Activity Level

       

      Gender

      Age (years)

      Inactive

      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. No more than 30% of calories should be from fat, so take the total calories and multiply by 30%.

      ____calories per day x 0.30 = ____ calories from fat per day.

      3.  Because there are 9 calories in each gram of fat, take calories from fat per day and divide by 9.

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

      Remember, saturated fats should account for only 10% of the total fat grams eaten.

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