Calculating Dietary Fat & Calories

It is well known that fat is a leading dietary concern. That's why we're focusing on how to manage fat within a balanced diet. Canada's Guidelines for Healthy Eating recommends that Canadians choose a diet lower in fat. That is, only 30 percent or less of the total calories that you eat in a day should come from fat. In addition, saturated and trans fat should be avoided as much as possible (because they contribute to an increased risk for heart disease and stroke). While it is important to think about the fat content of individual foods, it is most important to consider how all the foods you eat contribute to your fat intake over time.
  

From the chart below, calculate your recommended fat target by estimating how many calories you can eat each day to reach or maintain your desired weight goal. This number will be close to what is appropriate for your weight, gender and activity level. However, keep in mind that everybody is unique and depending on age and genetics, calorie needs may differ. If you have specific questions dealing with weight loss or gain, consult a registered dietitian.

Personal Weight Goal Calories
(pounds) kg Low Activity
(Sedentary
)
Moderate Activity High Activity (Regular Exercise)
Women
100 46 1350 1550 1800
110 50 1400 1600 1850
120 55 1450 1650 1900
130 59 1450 1700 1950
140 64 1500 1750 2000
150 68 1550 1800 2050
160 73 1600 1850 2100
170 77 1600 1900 2150
180 82 1650 1950 2200
190 86 1700 1950 2250
200 91 1750 2000 2300
Men
120 55 1750 2050 2300
130 59 1800 2100 2400
140 64 1850 2150 2450
150 68 1900 2200 2550
160 73 1950 2300 2600
170 77 2000 2350 2700
180 82 2050 2400 2750
190 86 2100 2450 2800
200 91 2150 2550 2900
210 96 2250 2600 2950
220 100 2300 2650 3050

Now that you have a good idea of how many daily calories may help you achieve your goal, click here to calculate how many grams of fat you're allowed each day.

Body Mass Index Guide

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