The fat gram chart below shows you the calories needed to maintain a certain weight at various fat gram levels. Are you counting calories?
-Maybe you should consider counting fat grams instead.
Studies indicate that it's the amount of fat grams contained in your daily diet, more than just the overall calories taken-in, that can lead to a gain in weight.
-Instead of a concentrated effort on calories needed, cholesterol, and your fiber intake, etc.
Focusing on fat grams may be more productive as a fat loss guide.
Reducing the number of fat grams in your meals will also instantly lower the amount of cholesterol and calories taken in as well. (Most low-fat diet meals are also higher in fiber -another bonus, helps keep you feeling full)
-This goes hand in hand with eating foods rich in complex carbs and high in fiber, and both as we all know, are great for optimum health.
See Balanced diet chart for more.
|Women||this weight amount||15%||20%||25%||30%||40%|
|90 lbs||1,350 calories/day||23g||30g||37g||45g||60g|
|100 lbs||1,500 calories/day||25g||33g||42g||50g||66g|
|110 lbs||1,650 calories/day||28g||37g||46g||55g||74g|
|120 lbs||1,800 calories/day||30g||40g||50g||60g||80g|
|130 lbs||1,950 calories/day||33g||43g||54g||65g||86g|
|140 lbs||2,100 calories/day||35g||47g||58g||70g||94g|
|150 lbs||2,250 calories/day||38g||50g||63g||75g||100g|
|160 lbs||2,400 calories/day||40g||53g||67g||80g||106g|
|170 lbs||2,550 calories/day||43g||57g||71g||85g||114g|
-How to use the fat gram chart:
Find your desired weight in the left column. To find your daily fat gram allowance, choose from one of the right side columns 30% or less.
Using the chart as your fat loss guide, if you're currently overweight, the fat grams in the 30% column and lower will help you to lose weight, and the lower this percentage the faster the weight loss will be.
If you're a woman and weigh 140 pounds and would like to lose some weight:
On the chart above you can see the calories needed to maintain 140 lbs. would be 2,100 calories each day.
-Following the fat gram chart above, you can see that by staying between 35 and 70 (30% and less) fat grams per day, you would lose weight.
In addition, by using the corresponding percentage of calories from fat in the chart:(same 140 lb.example) you'd get the calories from fat numbers:
2,100 x 15%(35g) = 315, and 2,100 x 30%(70g) = 630
If you eat between 315(15%) and 630(30%) of your total calories from fat per day, (in addition to calories from non-fat sources, totaling less than 2,100 calories) -you'll lose some weight. (slightly more than 2,100 if the calories from fat is very low)
And if the fat % is lower, you'll get more food (and fuller) on the calories you do eat. (just watch out for the sweets, as some may be low in fat, but they are always higher in calories)
-Naturally, the lower the fat % numbers, the more weight you'll lose, and if you can move up on the chart(less calories/day) you'll lose even more.
See the Men’s chart.
It can be much simpler keeping track of 25-65 fat grams per day rather than the 1200-3000 calories per day. (Depending on weight)
-Most people will use the fat gram chart to lose weight, but by controlling the amount of fat you consume, you also help prevent cancers, keep your heart healthy, slow the aging process, and stay more energetic as well.
-So, what's a realistic fat gram intake? Most health organizations agree that 30% of the total calories to be an acceptable amount.
If you are currently overweight, and you reduce your fat intake to 30% from fat, you'll improve your health and you should lose some weight.
-For those of us interested in getting the added health benefits of a low-fat diet or in losing a more significant amount of weight, reducing your fat grams per day to the 25, 20 or 15% levels will get you there faster.
Watching your fat gram intake can truly be one of the most helpful fat loss programs, especially when used along with a healthy eating program.
Fat Gram Versus Calories - What About Calories from fat?
To figure out the percentage of calories from fat, simply divide the fat calories per serving, by the total calories per serving, and then multiply the result by 100.
For example: The label may say:
-Calories per serving - 180
-Calories from fat - 70
So the percentage of calories from fat would be:
70 (calories from fat) divided by 180 (calories per serving) = .388
.388 x 100 = 38.8% calories from fat.
In this example the calories from fat is somewhat high, you really want to be below 30% as much as possible, it's a low-fat diet rule!
-Also, be sure to ALWAYS check the servings per container; you'll probably be in for quite a surprise.
If you plan on starting a low-fat diet and counting your fat grams, it's best to start out slowly. If you're currently at the 30% fat gram level, slowly decrease the amount of fat you consume a few grams at a time.
-If you try to reduce the amount of fat grams you consume too fast, your taste buds may revolt. Unfortunately fat does taste good.
But, by reducing the amount of fat that you eat slowly, you gradually get used to the new taste, and therefore are much more likely to make it a permanent part of your new, healthier (and hopefully slimmer) lifestyle.
Be careful of the candy trap. A lot of hard candy has no fat. Just because something has little or no fat doesn't mean you can fill up on it and still lose weight. -You still need to keep an eye on the calories too.
-1000 calories is a lot of calories, with or without the fat!
|Men||this weight amount||15%||20%||25%||30%||40%|
|125 lbs||1,875 calories/day||31g||42g||51g||62g||84g|
|135 lbs||2,025 calories/day||34g||45g||56g||68g||90g|
|145 lbs||2,175 calories/day||36g||48g||60g||72g||96g|
|155 lbs||2,325 calories/day||39g||52g||65g||78g||104g|
|165 lbs||2,475 calories/day||41g||55g||69g||83g||110g|
|175 lbs||2,625 calories/day||44g||58g||73g||88g||116g|
|185 lbs||2,775 calories/day||46g||62g||77g||92g||124g|
|195 lbs||2,925 calories/day||49g||65g||81g||98g||130g|
|205 lbs||3,075 calories/day||51g||69g||86g||104g||138g|
-How to use the fat gram chart:
As in the women's fat gram chart, find your desired weight in the left column. To find the daily fat gram allowance, choose from one of the right side columns, preferably less than 30%.
-The men can use the chart as a fat loss guide as well, if you're currently overweight, the fat grams in the 30% column and lower will help you to lose some weight, and the lower the percentage the faster the weight loss and the healthier you'll become.
If you're a man who weighs 185 pounds and would like to lose some weight:
On the chart you can see your calories needed to maintain 185 lbs. would be 2,775 calories each day.
Following the fat gram chart, by staying between 46 and 92 fat grams per day,(30% and less) you would lose some weight.
-In addition, by using the corresponding percentage of calories from fat in the chart: (same 185 lb.example) you'd get the calories from fat numbers:
2,775 x 15%(46g) = 416, and 2,775 x 30%(92g) = 832
If you eat between 416(15%) and 832(30%) of your total calories from fat per day, (in addition to calories from non-fat sources, totaling less than 2,775 calories) -you will lose some weight. (eat slightly more than 2775, if calories from fat is low)
As with women's chart, if the fat % is lower, you'll get more food (and fuller) on the calories you do eat. (just watch the sweets -many may be low in fat but are always higher in calories)
And the lower you get the % numbers the more weight you'll lose, even more weight loss by moving up the chart (reducing calories/day)
-Check out these weight loss tips from our readers (or leave one if you wish)
"No diet will remove all the fat from your body because the brain is entirely fat. Without a brain, you might look good, but all you could do is run for public office." ~George Bernard Shaw
*To find the fat grams, calories, carbs, and more in 100's of foods:
-check out this handy fat gram chart pdf from eatandbelean.com
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