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Cardiovascular Diseases
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
a) Moderately active male:
_____ pounds x 15 calories = _____ total calories per day.
b) Moderately active female:
____ pounds x 12 calories = _____ total calories per day.
c) Relatively inactive male:
____ pounds x 13 calories = _____ total calories per day.
d) 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.
For more information, please contact the Stanford Health Library
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