Comment Count Grams of fat

The USDA recommends 20 to 35% of your daily calories come from fat. But to determine the number of grams of fat suitable for your diet, you must discover your daily allowance of calories. Your daily allowance of calories depends on your weight and activity of the ideal body.

Things you need

Scale or body fat caliper skinfold

Calculator

To determine the ideal weight

Use a ladder or use body fat measurement procedure and skinfold calculator to determine your current body fat percentage.

Calculate how many pounds of your current weight is due to fat: * current weight body fat percentage current (decimal equivalent) current = pounds fat

Calculate your lean mass weight: current weight, fat books current weight = lean mass

Set your percentage of body fat ideal target. Range of normal body fat for men: 10 to 20 percent. 100 normal body fat ranges for women: 15 to 25 percent. 100

Determine your percentage of lean body mass ideal target: 100-ideal body fat percentage = percentage of lean body mass ideal

Lean mass weight / ideal lean mass percentage (decimal equivalent) = ideal weight

Calculation of the allowance of calories for ideal weight

Determine your level of activity does no regular exercise 11 exercise two to three times per week 13 exercise four to five times per week 15 exercise six to seven times per week 18

Multiply your ideal weight by the number associated with your activity level.

The result is your ideal calorie estimate daily allowance; Take note of it.

Calculation of the daily allowance of fat grams

Multiply your daily calorie allowance (DCA) par.2. The result indicates the minimum amount of fat calories, you need to get every day. Divide your minimum amount of fat calories by 9 to determine your minimum requirement gram of fat.

Multiply your par.35 DCA. The result indicates the maximum amount of fat calories, you need to get every day. Divide the maximum amount of fat calories by 9 to determine your requirement grams of fat or less.

Multiply your par.07 DCA. The result indicates the maximum amount of saturated fat calories, you need to get every day. Divide your maximum amount of saturated fat calories by 9 to determine your maximum contribution in grams of saturated fat.

Keep track of fat gram intake

Create a table with seven columns. Label the columns: food, serving size listed grams of saturated fat, total fat grams, and my number of servings, saturated fat and total fat intake.

Nutrition facts look for food around your room; fill in the information for the first four columns of your table.

Determine how many servings of this food will include your meal and save the number in my number of servings. Multiply my servings per grams of saturated fat and recording the results under saturated fat intake. Multiply my number of servings Total fat grams and record the results under Total fat intake.

Keep a journal of course all day. Whenever you eat a new food, repeat steps 2 and 3, then tally the numbers listed under your saturated fat intake Total to make certain that the cumulative total is your daily allowance of fat grams.

Tips & Warnings

Do not neglect to include information for fat content of the seasoning ingredients you put in your food, such as salad dressing or mayonnaise.