Once you determine that you want to count calories, you must determine what your daily calorie intake should be. Let’s assume that you and your doctor have decided that you want you to weigh 160 pounds. You can determine what your daily calorie intake as follows. If you are a woman, multiply your desired weight by 11 to determine your calorie intake.
If you are a man, multiply your desired weight by 12 to determine your calorie intake.
Examples
Remember, for these examples, you and your doctor have decided that your desired weight is 160 pounds.
In this 1st example, you are a female who wants to weigh 160 pounds.
160 x 11 = 1760 daily calorie intake.
30% of your calorie intake should be “good” fat
1760 x 30%= 528
528 divided by 9 = 58.6
or eat 59 grams of “good” fat daily.
In this 2nd example, you are a male who wants to weigh 160 pounds.
160 x 12 = 1920 daily calories.
30% of your calorie intake should be “good” fat
1920 x 30%= 576
576 divided by 9 = 64
or eat 64 grams of “good” fat daily.
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