RDA --

How Much Fat May I Eat If I Want To Lose Weight?

The recommended amount of dietary fat you should include in your diet is generally determined by your overall calorie intake.

In a regular diet, total fat intake should not exceed about 30 percent of calories. But if you want to lose weight, it is better to aim for about 25 percent of calories in the form of fat.

To calculate your total fat intake, remember that fat contains 9 calories per gram, so for example, if you are following a 1200 calorie weight loss diet you may allow yourself about 33g fat. On a 1500 calorie diet you may allow yourself about 41g fat.

---------------------------

At current weight (250 lbs) a weight loss intake should be about 2300 calories per day (exercising 5 days/week). An initial target weight of 200 lbs would be an intake of about 2000 calories.

We're trying for 55 gr. or 60 gr. fat per day -- and able to meet that goal.

Here's a good site:

http://www.freedieting.com/

http://www.freedieting.com/tools/calorie_calculator.htm

For diabetes control, about 175 gr. carbs daily. That's down from the 300 gr. RDA listed on most sites for normal consumption.