You should limit saturated fat to less than 10% of your daily calories. To further reduce your heart disease risk, limit saturated fats to less than 7% of your total daily calories. For a 2,000 calorie diet, that is 140 to 200 calories or 16 to 22 grams (g) of saturated fats a day.

The USDA recommends getting up to 35 percent of your calories from fat. This means: up to 97 grams of fat per day in a 2,500-calorie diet. up to 66 grams of fat per day in a 2,000-calorie diet.

Regularly consuming fewer than 20% of your daily calories from fat (see “Too Low” on the chart above) will put your health at risk in many ways as discussed above. A diet too high in fat (see “Too High” on the chart above) can also lead to problems—heart disease, diabetes, cancer and weight gain.

A gram of carbohydrate contains 4 calories. A gram of protein also contains 4 calories. A gram of fat, though, contains 9 calories — more than twice the amount of the other two.

Calculating Calories and Fat Grams

1. Determine your estimated calorie needs in the chart below: Physical Activity Level.
2. No more than 30% of calories should be from fat, so take the total calories and multiply by 30%.
3. Because there are 9 calories in each gram of fat, take calories from fat per day and divide by 9.

30 min at a pace of 8 min per mile burns 500 calories.

You don’t need to deprive yourself to lose weight. In fact, sometimes the littlest swaps or tweaks can make a big difference. If you cut 150 calories per day through diet or exercise, that equates to 54,750 calories per year, which equals almost 16 pounds!

How many calories do 10,000 steps burn? Most people burn 30-40 calories per 1,000 steps they walk, meaning they’ll burn 300 to 400 calories by walking 10,000 steps, Hirai says.