Step One - Recommended Amount of Total Fat
Total fat: Less than 30% of total calories
- Saturated fats: less than 10% of total calories
- Monounsaturated: less than 15% of total calories
- Polyunsaturated: less than 10% of total
Step Two - How Much Fat Can I Eat?
Determine the amount of daily calories you need to maintain your ideal weight as follows:
• Sedentary or inactive: Your ideal weight in pounds multiplied by 12
• Moderately active: Your ideal weight in pounds multiplied by 14
• Very active: Your ideal weight in pounds multiplied by 16 to 18
Step Three - Determine Results Using Low Fat Diet Information
If your ideal weight is for example, 150 lbs, the amount of daily calories needed to attain that weight is 1,800 [150 lbs. X 12 (sedentary)]
Total Daily Calories From Fat: 540 (1,800 X 30%)
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