Each gram of fat supplies 9 calories. Therefore, multiply total daily calories by 30% and divide by 9
to determine your maximum daily fat allowance in grams.
For example, suppose your total daily intake is 2,100 calories.
Multiply by 30% to get 630 calories
from fat. Divide by 9 to get 70
grams of fat, your maximum daily fat allowance.
For a diet targeting 20% of calories from fat, multiply total daily
calories by 20% and divide by 9 to get your daily fat allowance in grams.
For example, suppose your total daily intake is 2,100 calories.
Multiply by 20% to get 420 calories
from fat. Divide by 9 to get 47
grams of fat, your daily fat allowance.
For a quick reference to fat allowances for other daily caloric
intakes, see
Table 16
.
Total Daily Calories
Fat Allowance Calories
Fat Allowance Grams
Percent from Fat
30%
20%
30%
20%
1500
450
300
50
33
1600
480
320
53
36
1700
510
340
57
38
1800
540
360
60
40
1900
570
380
63
42
2000
600
400
67
44
2100
630
420
70
47
2200
660
440
73
49
2300
690
460
77
51
2400
720
480
80
53
2500
750
500
83
56
2600
780
520
87
58
2700
810
540
90
60
2800
840
560
93
62
2900
870
580
97
64
3000
900
600
100
67
Table 16. Caloric and grams fat allowance based on daily calories.
Controlling Weight
Total energy intake is the key factor in regards to weight control
regardless of the proportion of protein, fat and carbohydrate in the diet.
Fat is calorically dense. Fats make foods calorically dense. A 4-
ounce portion of oil has about 1,000 calories, but 4 ounces of carrots, celery, apples, or lettuce have less than 50 calories.
Higher-fat diets are moderately hypercaloric when compared
with diets containing less fat. At isocaloric intakes, low-fat diets do not produce weight loss.
Read about body fat, obesity, and tips to lose weight in the free
supplement to this book available at: http://roadbikerider.com/nutritionforsportssupplement.htm
.
Saturated Fatty Acids,
Trans
Fatty Acids, Cholesterol
Intakes of saturated fatty acids,
trans
fatty acids and cholesterol
have each been independently and positively associated with lipid biomarkers of heart disease including LDL-cholesterol.
Excess intake of these types of fat
increases the risk of coronary
heart disease.
It is neither possible nor desirable to achieve zero percent of
energy from saturated fatty acids or
trans
fatty acids. Some intake of
these fats is necessary to have an otherwise balanced diet.
Aim to keep saturated and
trans
fatty acid daily intake less than
10% of total calories. Many Americans consume two to three times as much saturated fat as recommended.
Total fat, saturated fat, and trans fat content of selected foods is
given in
Table 17
.
Cholesterol is discussed in more detail in the free supplement to
this book available at: http://roadbikerider.com/nutritionforsportssupplement.htm
.
Nutrition for Sports, Essentials of 88