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Calculating Calories and Fat Grams

To determine the number of calories and fat grams you need each day to lose, maintain, or gain weight, ask your healthcare provider or a registered dietitian. As a general guideline, to maintain your current weight, follow the three-step formula below. Remember, everyone's body and metabolism are different, so these numbers could vary slightly for you and can change over time.

1. Determine your estimated calorie needs in the chart below:

Physical Activity Level

Gender

Age (years)

Inactive (Sedentary)

Moderately Active

Active

Female

19–30

1,800–2,000

2,000–2,200

2,400

31–50

1,800

2,000

2,200

51+

1,600

1,800

2...

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