[snapplegirl69]

OK so I know how many calories to eat,but how do i figure how many grams of fat for the day is enough? I used to do weight watchers,but I have seemed to hit a plateau..I am using mydailyplate and love it..Just need a little help..I am eating 1369 calories a day..TIA

[lorilove]

Here is how you calculate your grams:

First determine what your nutrient target will be. There are several threads already on this to give you some guidance. I personally have a target of 25% Fat, 55% Carbs and 20% Protein.

Based on this I can calculate the calories from each nutrient:

1369 * 55% = 753 Carb calories
1369 * 20% = 274 Protein calories
1369 * 25% = 342 Fat calories

To determine the grams - divide the calories by either 4 (Carbs and Protein) or by 9 (Fats)

That would give me:

753 / 4 = 188 grams of Carbs
274 / 4 = 69 grams of Protein
342 / 9 = 38 grams of Fat

[snapplegirl69]

Thanks!I will have to try that

[aphil]

To make the math much, much easier to estimate...try to eat 3 grams of fat per 100 calories. This would put you roughly around 30% of your diet from fat, give or take.

So...
1200 calories would be around 36 grams of fat per day
1400 calories would be around 42 grams of fat per day
1500 calories would be around 45 grams of fat per day

And so on.

[snapplegirl69]

Oh man,thanks aphil..alot easier..