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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
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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