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Caloric Fat Percent

The American Health Foundation recommends a minimum of
15 grams - 25 grams dietary fat per day.

MDA = (TOTAL CALORIC INPUT x  % NUTRIENT) /  # CALORIES PER GRAM

MDA = maximum daily allowance of the nutrient
TOTAL CALORIC INPUT = total calories you consume that day
% NUTRIENT = percentage of the nutrient you consume that day

EXAMPLE:  Total caloric input = 1500 calories; 20% fat calories
            MDA = (1500 calories x 0.2) / 9 calories per fat gram
            MDA = 33 grams fat per day
EXAMPLE:  Total caloric input = 1500 calories; 30% fat calories
            MDA = (1500 calories x 0.3) / 9 calories per fat gram
            MDA = 50 grams fat per day

TO CALCULATE % FAT CALORIES
% FAT CALORIES = (FAT GRAMS X 9 CALORIES PER GRAM) / TOTAL CALORIES

EXAMPLE: One tablespoon NUTRADIET peanut butter; 93 calories, 8 fat grams
% FAT CALORIES = (8 X 9) / 93 CALORIES
% FAT CALORIES = 81 % FAT  - THIS IS NOT A PROTEIN FOOD, IT IS A FAT FOOD!

 

Caloric Fat Percent Chart

FAT MDA OF VARIOUS PERCENTAGES BASED ON TOTAL DAILY CALORIES

 

TOTAL CALORIES	FAT g 10%	FAT g 15%	FAT g 20%	FAT g 25%	FAT g 30%
800	9	13	18	22	27
900	10	15	20	25	30
1000	11	17	22	28	33
1100	12	18	24	31	37
1200	13	20	27	33	40
1300	14	22	29	36	43
1400	16	23	31	39	47
1500	17	25	33	42	50
1600	18	27	36	44	53
1700	19	28	38	47	57
1800	20	30	40	50	60
1900	21	32	42	53	63
2000	22	33	44	56	67
2100	23	35	47	58	70
2200	24	37	49	61	73
2300	26	38	51	64	77
2400	27	40	53	67	80
2500	28	42	56	69	83
2600	29	43	58	72	87
2700	30	45	60	75	90
2800	31	47	62	78	93
2900	32	48	64	81	97
3000	33	50	67	83	100
3100	34	52	69	86	103
3200	36	53	71	89	107
3300	37	55	73	92	110
3400	38	57	76	94	113
3500	39	58	78	97	117
3600	40	60	80	100	120
3700	41	62	82	103	123
3800	42	63	84	106	127
3900	43	65	87	108	130
4000	44	67	89	111	133
4100	46	68	91	114	137
4200	47	70	93	117	140
4300	48	72	96	119	143
4400	49	73	98	122	147
4500	50	75	100	125	150
4600	51	77	102	128	153
4700	52	78	104	131	157
4800	53	80	107	133	160
4900	54	82	109	136	163
5000	56	83	111	139	167
5100	57	85	113	142	170
5200	58	87	116	144	173
5300	59	88	118	147	177
5400	60	90	120	150	180
5500	61	92	122	153	183
5600	62	93	124	156	187
5700	63	95	127	158	190
5800	64	97	129	161	193
5900	66	98	131	164	197
6000	67	100	133	167	200

• FAT GRAMS SHOULD BE 30% OR LESS FOR OPTIMAL CALORIC EFFICIENCY.
• It is not advisable for women to eat less than 1200 calories per day and men less than 1500 calories per day for proper nutrition.  Adults need a minimum 15 grams to 25 grams dietary fat a day.

For various foods and their fat percent, visit food fat percent for their fat percent calories.

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