How to Figure Your Allowed Fat Grams

We should include fats in our diet because they give us energy and help our bodies absorb certain vitamins. They are the source for essential fatty acids that the body needs for good health. According to The American Heart Association, we should limit our dietary fat to 30 percent of our total calories. If you are overweight or have high cholesterol, you should aim for an even lower amount. Saturated fats increase the risk for heart disease, so we should not include these in our diet; however, unsaturated fats are healthy fats and can be eaten in moderate amounts.

Instructions

1

According to the Women's Heart Foundation, you can determine the amount of fat grams allowed in your diet by first finding your ideal weight using this simple calculation. At five feet, men should weigh 106 pounds and women should weigh 100 pounds. (These are approximate weights and do not take into consideration body frame size or muscle weight.)

For every inch over five feet, men should add six pounds and women should add five pounds.

2

Determine the daily calories you need to maintain your ideal weight based on your activity level.

If you get no daily exercise, you will need 11 calories per pound per day.

If you get moderate exercise, such as a brisk walk, two to three times a week, you will need 13 calories per pound per day.

If you get moderate exercise four to five times a week, you will need 15 calories per pound per day.

3

Determine the amount of fat grams you are allowed based on your weight and activity level. The dietary fat is calculated at 30 percent of total calories.

If you consume 1,200 calories per day, your fat allotment would be 40 grams.

If you consume 1,500 calories per day, your fat allotment would be 50 grams.

If you consume 1,800 calories per day, your fat allotment would be 60 grams.

If you consume 2,000 calories per day, your fat allotment would be 67 grams.

If you consume 3,000 calories per day, your fat allotment would be 100 grams.

Only 10 percent of your total fat grams should come from saturated fats.