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.
Find a cardiac specialist
Because every beat matters, our cardiac doctors are dedicated to providing care like no other can.
Related Articles
Health Risks of Not Being Physically Active
Lack of physical activity is a risk factor for many health problems. Read on to learn more about these risks, and how to get started being active.
Exercise: Before Starting an Exercise Program
It's always important to talk with your healthcare provider before starting an exercise program. This is especially true if you have certain health conditions.
Diet to Help Prevent Heart Disease
My Plate plan from the federal government is a guideline to help you eat a healthy diet.
Obesity Treatment Overview
Whatever treatment plan a person follows, losing weight slowly will be more effective and healthier over the long-term.
