Calories and Fat Grams
Blatantly ripped off from University of Maryland Medical Center:
http://www.umm.edu/heart/caloric.html
How Many Calories and Fat Grams Do You Need?
Assess your activity level, first
This formula will help you to calculate the number of calories and percentage of fat grams you need each day at your current weight if you are relatively inactive to moderately active.
- moderately active person = a working person who doesn't do a great deal of exercise
- relatively inactive person = a person with a sedentary lifestyle
- if you're more than moderately active, calorie needs may have to be adjusted so that you don't lose weight
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 doctor or a registered dietitian.
Write your body weight in the equation that fits your activity level and gender. Then, multiply.
Moderately active male:
_____ pounds x 15 calories = _____ total calories per day.
Moderately active female:
____ pounds x 12 calories = _____ total calories per day.
Relatively inactive male:
_243_ pounds x 13 calories = _3159_ total calories per day.
Relatively inactive female:
____ pounds x 10 calories = _____ total calories per day.
Take total calories and multiply by 30 percent.
_3159_ calories per day x .30 = _948_ calories from fat per day.
Take calories from fat per day and divide by 9 (there are 9 calories per gram of fat):
_948_ calories from fat per day divided by 9 =_105_ fat grams per day.
Remember, saturated fats should account for only 10 percent of the total fat grams consumed.
So, just for the sake of nice round numbers, lets call it:
MAXIMUM: 3,000 calories per day
MAXIMUM: 100 fat grams per day (10 grams saturated fat)
Of course, the goal is not to maintain my current weight.
So, I must stay below these numbers and increase physical activity.
posted by Fat Billy | Wednesday, February 15, 2006
2 Comments:
Here's a nice book to check out. "The Doctor's pocket Calorie, Fat and carbohydrate counter" byAllan Borushek. $6.99 @ the bookstore. I remembered that your cheap to you can check out www.calorieking.com for lots of good info. He suggests 1200-1500 cals for nonactive and 1500-1800 for active. Keep a food diary and track calories. don't try to keep track of everything like sodium/fat/potassium etc. You'll make yourself crazy! Eat NOTHING without writing it down and add up your calories.
Hey, that's a great site. It gave me a quick analysis and recommended 2,000 calories, 250g of carbs, 61g of fat, 113g of protein and 45 minutes of exercise daily. I'm going to BUY the book too. (See, I'm not that cheap. Thrifty maybe.)
You wanna see cheap? Read David Sedaris' Me Talk Pretty One Day. There is a funny essay in there about his frugal father.
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