Fat Gram Chart 

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)

-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



Fat Gram Chart for Women

Desired
weight
Calories
needed to
maintain
- percentage of -
calories from fat
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.

Example:

If you're a woman and weigh 140 pounds and would like to lose some weight, on the chart you can see the calories needed to maintain 140 lbs. would be 2,100 calories/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 

The Result: 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 calories from fat is very low)

Naturally, the lower these numbers, the more weight you'll lose. 

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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.


-How Much Fat Per Day Do I Need?

For optimum health and nutrition, the average adult needs a minimum of
only about 12 grams of fat every day. Compare that to what the average American consumes, of 60 to over 100 grams of fat per day, and I think you start to understand the problems of obesity in America today.

-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% if possible as a rule for a low-fat diet. Also, make sure to check the servings per container; you may be in for a surprise.

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 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 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 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!

14 Simple Low Fat Diet Ideas



Fat Gram Chart for Men

Desired
weight
Calories
needed to
maintain
- percentage of -
calories from 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.

 Example:

 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/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

-The Result: 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)

     And the lower you get these numbers the more weight you'll lose.

-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 in many foods, check out Mike's Fat Gram Chart. (once there, just hit CNTL-F for find, and type in the food of interest -works great! (or you can always scroll through the list if you want)

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From Fat Gram Chart back to Healthy Eating


-More Healthy Links...

14 Low Fat Ideas - Calories Burned in 15 Minutes - BMI Chart - Why Eat Healthy?

10 Of The Best Foods - Balanced Eating Chart - 12 Flat Ab Tips - Running to Lose

Importance of a Balanced Diet - Health Benefits of Water

Positive Self Talk - Balanced Diet Chart for Kids


Back to Home Page



-Diet and Your Health:

Why Eat Healthy?

Shopping for Healthy Foods

Calories Burned in 15 

Chart for a Balanced Diet

Low-Fat Diet Ideas

Positive Self Talk

Fat Grams Vs Calories

Calorie Burning Exercise

Calorie Calculators

What's Basal Metabolic Rate?

Why Drink Water?

Kids Balanced Diet Chart

Vegetarian Weight Loss

Smoothies or Juicing?




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