Name: ______________________________ Period: 1 2 3 4 5 6 7

CALCULATING YOUR CALORIES NEEDED PER DAY AND FAT (GRAMS) PER DAY

CALORIES
Follow these steps:
1. Multiply your current or desired weight in pounds by 10. This number represents your basic caloric needs.
2. Calculate the number of calories required for your activity level by multiplying your basic calorie needs (calculation
from step 1) by your activity level.
Activity levels: 20% if you are sedentary for most of the day
30% if you are lightly active (walk less than 2 miles per day)
40% if you are moderately active
50% if you are very active (involved in sports and exercise regularly)
Example: If Tammy weight 140, she will multiply that by 10 = 1,400 then if Tammy is moderately active because she
exercises every so often she will multiply that total by .4
1400 x .4 = 560
3. Calculate the number of calories your body needs for food digestion and absorption by adding your basic calorie needs
and your activity-based calorie needs (answer from steps 1 & 2) and multiplying this sum by 0.10.
Example: 1400 + 560 = 1960 x .10 = 196
4. Add all three calculations from step 1, 2, and 3. This is your total daily amount of calories needed to maintain your
current or desired weight.
Example: 1,400 + 560 + 196 = 2156

Recommended Calories Per Day: __________

FAT
Follow these steps:
1. Take the amount of calories you need to consume to maintain your current weight and multiply by .3
(Experts recommend that no more than 30% of your total daily intake of nutrients be fat).
2. Divide the amount of calories you calculated above by 9 because fat has 9 calories per gram. That will give
you your total amount of fat in grams needed per day.

Example: If I need 2100 calories per day to maintain my weight

Step 1: 2100 x .3 = 630
Step 2: 630/9 = 70
This means my recommended amount of Fat per day is 70 or less.

Recommended Fat Per Day _____ grams

*There are 3,500 calories in a pound, so to lose one pound per week you need to decrease your caloric intake by
3,500 calories a week (500 calories a day)
*Consuming fewer than 10 calories per pound of your current weight will slow down your metabolism and
cause you to burn calories more slowly. For instance, if you weigh 145 pounds, avoid consuming less than
1,450 calories a day.