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Heart Health Library


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.

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