Fat Figures

Q: Many articles state that approximately 20 percent of daily calories should come from fat. How many grams is this equal to? The answer to this would be a tremendous help in keeping my intake of fat down and making my weight goal a reality. Thanks for your help.

L.B.
Redwood City, CA

A: It's easy to figure. Let's say you need 2,000 calories a day to maintain your ideal body weight. To figure how many grams of fat you should limit yourself to, multiply 2,000 by .20 (20 percent) to get the number of calories of fat you should consume.

In this example it works out to 400 calories. Divide this number by nine (the number of calories in one gram of fat) to get the weight in grams of fat for your daily consumption. Here, 400 divided by nine equals approximately 44.5 grams. To convert grams to ounces, divide by 28 (28 grams = one ounce). In your case, 44.5 grams divided by 28 equals 1.58 ounces. For reference, one stick of butter is four ounces.

Fat is a denser source of calories than either carbohydrate or protein, which have four calories per gram as opposed to nine calories per gram of fat. Substituting carbohydrate for fat means you get to eat more food.

A tablespoon of butter or margarine contains approximately the same amount of calories as an apple. The majority of fat in our diets is hidden in baked goods, crackers, doughnuts, lunch meats, etc., and only by a careful reading of labels can you determine how much fat is in them.

About the authors: Carol L. Otis, M.D., is Chief Medical Advisor to the Sanex WTA and a UCLA student health physician. Roger Goldingay is a former professional soccer player. They are married and the co-authors of The Athletic Woman's Survival Guide.

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