# Reducing Cardiac Risk: 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.