Find more health and medical information on. This article is written by Katherine Zeratsky, R.D., L.D. Remember to choose healthy fats (monounsaturated and polyunsaturated) and limit unhealthy ones (saturated and trans). Use the Nutrition Facts label to find out how much fat is in the foods you eat. To monitor the fat in your diet, simply add up the fat grams from the foods you ate during the day. Of that, saturated fat should make up no more than 22 grams. So if you're following a 2,000-calorie-a-day diet, your target range for total fat is 44 to 78 grams a day. Divide 200 calories by 9 to get 22 grams.Then divide 700 calories by 9 to get 78 grams. Divide 400 calories by 9 to get 44 grams.How many fat grams is that? There are 9 calories in a gram of fat, so divide the number of calories by 9. Here's an example based on a 2,000-calorie-a-day diet: Multiply that number by the recommended percentages to get a daily range of fat calories. To figure out what that means for you, start with the number of calories you normally eat or want to eat a day. Saturated fat: 10% or less of daily calories.Total fat: 20% to 35% of daily calories.2,000 calories a day used for general nutrition advice, but calorie needs vary. The 2015-2020 Dietary Guidelines for Americans recommend the following targets for healthy adults: Contact restaurant for prices, hours & participation, which vary. If you’re too focused on the scales, you could miss other important signs you’re on the right track for weight-loss success.QUESTION: What's an easy way to see how much fat I eat each day?ĪNSWER: Tracking fat grams is an easy way to see if your fat intake meets dietary guidelines. Check out these 6 tips to fight hidden fat.įind out ways to help you lose weight effectively, and, most importantly, keep it off. South Australia Health: Kilojoules explainedĪnyone can have visceral fat, no matter what they weigh, and it can have a pretty big impact on your health.Nutrition Australia: Balancing energy in and out.Better Health Channel: Energy in food (kilojoules and calories).Bupa Healthlink: How to tell the difference between Calories and Kilojoules.Keeping track of your calories is one way to keep your weight within a healthy range, but the best approach is to ensure you’re having a healthy, well-balanced diet one that includes the right amount of energy for you, with plenty of vegetables, along with fruit, lean proteins, grains and dairy, and limited amount of salt, added sugar, and saturated fats. Knowing the energy value of foods can give you a better understanding of how much you’re taking in to make sure you don’t consume more energy than you generally use, or help to compare one product with another. Why is this important?įood provides the nutrients and energy our bodies need to function, both physically and mentally, and be happier, healthier people. So if you have a preference for one over the other this handy tool can help translate calories into kilojoules, or vice versa. While they measure the same thing, not all nutritional food labels will show both. The food and drinks we consume provide energy, measured in calories or kilojoules. It is not a diagnostic tool and should not be relied on as a substitute for professional medical or other professional health advice. This calculator has been reviewed by Bupa health professionals and is based on reputable sources of medical research. This calculator coverts between Calories and kilojoules, where 1 Calorie equals 4.184 kilojoules, rounded to the nearest whole number. One Calorie (with an uppercase C) is also known as a ‘kilocalorie’ (1000 calories with a lower case c). Skip to content Skip to footer Bupa Healthlink Health conditions Allergies Angina Asthma Cancer & malignancy Cold, flu & cough Cold sore & oral herpes COPD Dementia Diabetes Disability Gastro Gut health Heart attack Knee pain Pain Palliative care STIs Stroke More conditions - Healthy recipes Breakfast Lunch Dinner Dessert Snacks & Drinks Family & pregnancy Getting pregnant Pregnancy Babies Kids Teenagers Families Healthy ageing Postnatal depression Pregnancy loss Mental health & wellbeing Anxiety disorder Body image Depression Grief & loss Mental health Mental illness Selfcare Sleep Health & fitness Diet & nutrition Exercises & workouts Fitness goals Rehabilitation Sports injuries Weight loss & management Sex & relationships Women's health Men's health LGBTQIA+ health Sexual pleasure Relationship advice Safe sex Home Travel & Beauty Healthy homes Pets Skincare Travel tips Health Tools BMI calculator Ideal weight calculator Waist to hip ratio Calorie converter Target heart rate Calories burned calculatorĮnter a value in either box above, and we'll convert it.Įnergy in food can be measured in calories or kilojoules.
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