Current Weight

Women

Men

Activity Levels

Low Activity

Moderate

Low Activity

Moderate

Below 105 lbs

1200 Calories

105-109

1200 Calories

1400 Calories

110-114

1200 Calories

1400 Calories

115-119

1200 Calories

1400 Calories

120-124

1200 Calories

1400 Calories

1200 Calories

1600 Calories

125-129

1200 Calories

1400 Calories

1200 Calories

1600 Calories

130-134

1200 Calories

1400 Calories

1800 Calories

135-139

1200 Calories

1600 Calories

1400 Calories

1800 Calories

140-144

1200 Calories

1600 Calories

1400 Calories

1800 Calories

145-149

1200 Calories

1800 Calories

1600 Calories

1800 Calories

150-154

1400 Calories

1800 Calories

1600 Calories

1800 Calories

155-159

1400 Calories

1800 Calories

160-164

1400 Calories

1800 Calories

165-169

1600 Calories

1800 Calories

170-174

1600 Calories

1800 Calories

175-179

1600 Calories

1800 Calories

180-184

1600 Calories

1800 Calories

185 & Over

1800 Calories

On the chart below find your current weight in the column to the left. Then follow across
To the column matching your gender and activity level to find your calorie target. After you
Find your calorie intake level, we will then find your total fat intake at the bottom of this
page.

Setting Your Fat Intake Properly

Once you’ve have your calorie intake target, find that number along the top of this chart. Then
Look below to find your fat intake target for fat grams per meal. Hit that target at each meal,
Keep snacks to 3 fat grams or less, and you’ll stay within your daily limit.

1200 Calories

1400 Calories

1600 Calories

1800 Calories

Fat Grams Per Meal

Daily Limit of Fat Grams Per Day