The number of fat grams you can consume on a given day is actually based on your caloric intake, so amounts will vary from person to person. Once you're able to establish the amount of calories you should eat each day, you use some very simple equations to determine total fat, saturated fat and trans-fatty acid that can make up your diet. A key element to almost all of the equations is the caloric value of a gram of fat. Regardless of the type of fat you consume, it's equivalent to nine calories, according to the Mayo Clinic.
Step 1
Determine your caloric need. Before calculating fat grams needed per day, consider estimating your daily caloric need. Multiply your base metabolic rate, or BMR, by 1.2 to determine the amount of calories you can eat on a daily basis to maintain your weight.
BMR for Men = 66 + (6.23 x weight in pounds) + (12.7 x height in inches) - (6.8 x age)
BMR for Women = 655 + (4.35 x weight in pounds) + (4.7 x height in inches) - (4.7 x age)
Step 2
Take into account total fat. Using your daily caloric need, you can calculate the total grams of fat you can consume on a given day. The American Heart Association urges you to keep your total fat at 25 to 35 percent of your daily caloric intake. Use the following equations to calculate your range of total fat grams, asserts the Mayo Clinic.
Total Fat Grams = (Calories x 0.25) / 9
Total Fat Grams = (Calories x 0.35) / 9
A person with a caloric need of 1,750 calories can consume anywhere between 48 and 68g of fat.
Step 3
Calculate saturated fat intake. According to the American Heart Association, saturated fat should make up no more than 7 percent of your total calories. Using a similar equation, you can arrive at the exact number of fat grams.
Grams of Saturated Fat = (Calories x 0.07) / 9
A person with a caloric need of 1,750 calories shouldn't consume more than 13g of saturated fat.
Step 4
Limit trans fat intake. Also known as trans-fatty acid, these partially hydrogenated oils should make up no more than 1 percent of your total calories, as indicated by the American Heart Association. Use the following equations to calculate this number.
Grams of Trans Fat = (Calories x 0.01) / 9
A person with a caloric need of 1,750 calories shouldn't consume more than 2g of trans fat.
Tips and Warnings
- Though your total fat intake can be anywhere between 25 to 35 percent of your total calories, stick to healthier fats, such as monounsaturated fat, polyunsaturated fat and omega-3 fatty acids. These can be found in fish, nuts, seeds, olive oils, vegetable oils, avocados, soybeans and a few other vegetables.
- If you eat more or less than your daily caloric need, adjustments are necessary to establish total fat, saturated fat and trans fat consumption.
Things You'll Need
- Pen
- Paper
- Calculator
- Food journal (optional)
Member Comments