Calories or Fat – Which One Should Be Used Less? – As part of the expert series of GeoBeats. So Calories: If you want to lose weight, you will create a calorie deficit, which will mean you want to eat less calories than you burn. You can do that by burning more calories or eating less calories. And a 500 calories per day deficit will mean you will lose a pound a week. Likewise, a profit of 500 calories per day would mean you would get a pound a week. And then, as far as fat, if you want to lower your cholesterol, you want to be sure that less than 7% of your total calories are from saturated fat. Saturated fat is what we consider the bad fat – it is the type of fat that increases your bad cholesterol, your LDL cholesterol, giving you a higher risk of heart disease. So, if you were to consume and consume less than 7% of your total calories, saturated fat, you would take your total calories, multiply it by .07 to get 7%. It will give you calories from saturated fat. And then divide the number by 9 and it gives you your total fat because there are 9 calories in grams of fat. And from there you have your total amount of saturated fat you need per day. Most should not exceed 20 grams of saturated fat per day. And then total fat is also important because even if you get your fat from a healthy source – say it is everything from olive oil – if you have too much fat in your diet, it can still increase your cholesterol, so most need between, for a low fat diet, between 20 and 30% of their calories from fat. So you would again calculate it the same way: Take the total calories you plan to eat, multiply it by 0.2 or 0.3 to get your total calories from fat, or 0.25 or wherever you want to fall, and then divide the number by 9 and most between 50 and 75 grams of fat per day. .