My Fats Translator Results
Recommendations & Tips Created Just for You
  Your Body Mass
Index (BMI)**
 
  calories  
Your Daily
Recommendation
Your Daily Limits
Total Fats Saturated Fats Trans Fats Cholesterol
- calories

-g
calories

g
calories

g
n/a

300mg
*Note: These results are based on your input if you intend to maintain your weight.
  Health experts generally recommend replacing the bad fats – saturated fats and trans fats – with monounsaturated and polyunsaturated fats, while still limiting the total amount of fat you consume.

These are general recommendations if you intend to maintain your weight. Remember always talk to your doctor about weight management.


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** Body Mass Index (BMI) is a measure of body fat based on height and weight that applies to both adult men and women.
  • Underweight = <18.5
  • Normal weight = 18.5 - 24.9
  • Overweight = 25 - 29.9
  • Obese = BMI of 30 or greater
See your results based on consuming 500 fewer calories a day.
Choosing lower fat meat and dairy products can help you stay within your daily limits for total fats, saturated fats, trans fats and cholesterol. Here are some examples:

Outdoor PleasuresFast FoodDaily BeginningsBasic Substitutions
On the Grill AMOUNTS AND % OF YOUR LIMITS
Calories Total Fats Saturated Fats Trans Fats Cholesterol
Instead of: BBQ Baby Back Pork Ribs
8 oz (227g)
calories fat saturatedFat transFat cholestoral
Try: 1/4 White Chicken w/skin
one breast half & one wing
calories fat saturatedFat transFat cholestoral
Or Even Better: Grilled Salmon
7 oz (198g)
calories fat saturatedFat transFat cholestoral

On the Side AMOUNTS AND % OF YOUR LIMITS
Calories Total Fats Saturated Fats Trans Fats Cholesterol
Instead of: Potato Salad (w/ mayonnaise)
4.5 oz (128g)
calories fat saturatedFat transFat cholestoral
Try: Baked Beans
1/2 cup (130g)
calories fat saturatedFat transFat cholestoral
Or Even Better: Corn-on-the-cob (no added butter)
Kernels from 1 medium cob (63g)
calories fat saturatedFat transFat cholestoral

Add a Salad AMOUNTS AND % OF YOUR LIMITS
Calories Total Fats Saturated Fats Trans Fats Cholesterol
Instead of: Cole Slaw
4.5 oz (128g)
calories fat saturatedFat transFat cholestoral
Try: Caesar Salad
6 oz (170g)
calories fat saturatedFat transFat cholestoral
Or Even Better: Salad with Sunflower Seeds & Vinaigrette Dressing
1-1/2 cups (100g)
calories fat saturatedFat transFat cholestoral

For Dessert AMOUNTS AND % OF YOUR LIMITS
Calories Total Fats Saturated Fats Trans Fats Cholesterol
Instead of: Fudge Nut Brownie (1)
2.6 oz (74g)
calories fat saturatedFat transFat cholestoral
Try: Cupcake with low-fat frosting (1)
1.5 oz (43g)
calories fat saturatedFat transFat cholestoral
Or Even Better: Fruit Salad
3/4 cup (140 g)
calories fat saturatedFat transFat cholestoral
Source: Nutritional information comprised from published data from various restaurants and food packages. Remember to check the nutritional information of your favorite brands. Daily calorie limit is calculated based on total energy expenditure and estimated energy requirements formulas provided by the IOM Dietary Reference Intakes for Energy. The percentages of total fats, saturated fats, and trans fats are calculated based on the 2006 American Heart Association Diet and Lifestyle Recommendations of 30% (average of 25-35%; used here to simplify results), 7%, and 1% of total daily calories, respectively. The percentage of cholesterol is calculated based on the 300 mg daily limit from the same Recommendations.



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