# General Diet Plans and Questions - calories and fat grams?

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wwgal
05-24-2001, 04:50 PM
Does anyone know where i can go to find out how many calories and fat grams i should
be eatting?

thanks

Kelly_S
05-24-2001, 05:13 PM
I do let me see if I can find it for you.

Kelly_S
05-24-2001, 05:49 PM
CALCULATING HOW MUCH FAT, CARBOHYDRATES AND PROTIEN YOU NEED IN A DAY MADE EASY!

Calculating how much fat, carbohydrates and protein you need in a day made easy once you know what to do. Based on a 2,000 calorie diet (substitute the amount of calories you intake a day - 1 point is approximately 50-60 calories without fat or fiber figured into the equation) containing 30 percent fat, 30 percent protein and 40 percent carbohydrates, here what to do:

FATS: Multiply 2,000 by .30 = 600 (the number of total fat calories). Divide 600 by 9 (number of calories in 1 gram of fat) = 67 total fat grams allowed.

PROTEIN: Multiply 2,000 by .30 = 600 (the number of total protein calories). Divide 600 by 4 = 150 total protein grams allowed.

CARBOHYDRATES: Multiply 2,000 by .40 = 800 (the number of total carbohydrate calories). Divide 800 by 4 = 200 total carbohydrate grams allowed.

Based on the point range 20-27 (approximately 1200-1620 calories) and using 30 percent fat, 30 percent protein and 40 percent carbohydrates, here's what to do:

FATS: 1200 x .30 = 360/9 = 40 total fat grams allowed TO 1620 x .30 = 486/9 = 54 total grams allowed
PROTIENS: 1200 x .30 = 360/4 = 90 total protein grams allowed TO 1620 x .30 = 486/4 = 122 total protein grams allowed
CARBOHYDRATES: 1200 x .40 = 480/4 = 120 total carbohydrate grams allowed TO 1620 x .40 = 648/4 = 162 total carbohydrate grams allowed

Kelly_S
05-24-2001, 06:13 PM
How many calories do you burn in a day?

It's important to know your metabolic rate so you can balance the energy in (the food you eat) with the energy out (how active you are).

1. Convert yur weight from pounds to kilograms by dividing by 2.2 (2.2 pounds = 1 kilogram). So, a 130-pound woman would weigh 59 kilograms.

2. Women: multiply the results of step 1 by .9 (59 x .9 = 53). Men: skip this step and go directly to step 3.

3. Multiply the results of step 2 (for women and step 1 for men) by 24. This gives you the minimal calories you need to survive, or RMR (53 x 24 = 1272 calories).

4. To calculate the extra calories you need in order to perform your normal activities, you must calculate a percentage of RMR then add that figure to your RMR.

Sedentary (sitting, standing, watching TV): 20-30%
Light activity (housecleaning, golfing, garage work): 50-60%
Moderate activity (skiing, biking, dancing): 60-70%
Heavy activity (football, soccer, basketball, jogging): 90-100%

1272 x .20 = 254....1272 + 254 = 1,526 calories a day

This is to maintain. To lose 1 pound a week simply subtract 500 calories a day (however most dieticians/nutritionits suggest you never fall below 1200 for women and 1500 for men) from this final figure.

wwgal
05-25-2001, 09:01 AM
this is going to really help me thanks