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    Calculating Calories and Fat Grams

    To determine the number of calories and fat grams you need each day 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 three-step formula below. Remember, everyone's body and metabolism are different, so these numbers could vary slightly for you and can change over time.

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

    Physical Activity Level

     

     

     

     

     

     

     

     

    Gender

    Age (years)

    Inactive (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. 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.

    Online Medical Reviewer: Brittany Poulson MDA RDN CD CDE
    Online Medical Reviewer: Jessica Gotwals RN BSN MPH
    Online Medical Reviewer: Robert Hurd MD
    Date Last Reviewed: 1/1/2023
    © 2000-2024 The StayWell Company, LLC. All rights reserved. This information is not intended as a substitute for professional medical care. Always follow your healthcare professional's instructions.
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    Southern New Mexico
    Surgery Center

    2301 Indian Wells Rd. Suite B
    Alamogordo, NM 88310
    www.snmsc.org

    Phone: 575.437.0890
    Fax: 575.437.0905
    Email: info@snmsc.org

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