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Estimate Your Daily Needs
To Estimate your daily calorie needs and fat intake goals start by finding your ideal body weight.
|
Men |
Women |
|||
| 5'2" |
53.6kg/118 pounds |
5'0" |
45.5kg/100 pounds |
|
| 5'3" |
56.4kg/124 pounds |
5'1" |
47.7kg/105 pounds |
|
| 5'4" |
59.1kg/130 pounds |
5'2" |
50.0kg/110 pounds |
|
| 5'5" |
61.8kg/136 pounds |
5'3" |
52.3kg/115 pounds |
|
| 5'6" |
64.5kg/142 pounds |
5'4" |
54.5kg/120 pounds |
|
| 5'7" |
67.3kg/148 pounds |
5'5" |
56.8kg/125 pounds |
|
| 5'8" |
70.0kg/154 pounds |
5'6" |
59.1kg/130 pounds |
|
| 5'9" |
72.7kg/160 pounds |
5'7" |
61.4kg/135 pounds |
|
| 5'10" |
75.4kg/166 pounds |
5'8" |
63.6kg/140 pounds |
|
| 5'11" |
78.2kg/172 pounds |
5'9" |
65.9kg/145 pounds |
|
| 6'0" |
80.9kg/178 pounds |
5'10" |
68.2kg/150 pounds |
|
| 6'1" |
83.6kg/184 pounds |
|||
| 6'2" |
86.4kg/190 pounds |
Next multiply your ideal body weight (in kg) by your desired goal to estimate your daily calorie needs.
| Kg ideal body weight x 25 = calories to lose weight Kg ideal body weight x 30-35 = calories to maitain current weight Kg ideal body weight x 40 = calories to gain weight |
Then determine your healthy fat intake goal on the chart below.
|
Calories |
grams fat |
grams saturated fat |
|
1000 |
33 |
11 |
|
1200 |
40 |
13 |
|
1500 |
50 |
17 |
|
1800 |
60 |
20 |
|
2000 |
66 |
22 |
|
2200 |
73 |
24 |
|
2500 |
83 |
28 |
|
2800 |
93 |
31 |
|
3000 |
100 |
33 |
|
3200 |
107 |
36 |
|
3500 |
117 |
39 |
| To minimize your risk of heart disease, leading health organizations and professionals recommend a diet with less than 30% of your total daily calories from fat and less than 10% of your total daily calories from saturated fat. If you eat 2000 calories a day your targets would be no more than 66 grams total fat and no more than 22 grams of saturated fat per day. Leading health organizations and health care professionals advise a diet low in fat, saturated fat, cholesterol and sodium to help reduce the risk of many chronic diseases like heart disease and stroke, obesity and even dome types of cancer. Hear t disease is the leading cause of death in the United States and the risk of developing heart disease increases as the level of blood cholesterol rises. A diet high in saturated fat can increase blood cholesterol. High blood levels of LDL cholesterol (bad cholesterol) in the blood can result in clogged arteries and heart disease. High blood levels of HDL cholesterol (god cholesterol) can help clear cholesterol from the body. A diet high in monounsaturated fat can help increase the HDL cholesterol in the body. Sonoma Taco Shop uses on monounsaturated canola oil in the preparation of it's food. Dietary Cholesterol is found in animal foods like meat, poultry, seafood, milk, cheese, ice cream, egg yolks, butter and lard. Vegatables, fruits and vegetable oils do not contain cholesterol. Eating excessive dietary cholesterol may affect your blood cholesterol and increase your risk of heart disease. The Dietary Guidelines for Americans issued by the U.S. Departments of Agriculture and Health and Human Services advise consumers to choose a diet low in fat, saturated fat and cholesterol. Cholesterol is found in foods of animal origin. High blood cholesterol levels can increase your risk of heart disease. Fat delivers twice the calories per gram than carbohydrate or protein do. limiting your fat intake to no more than 30% of your daily calories can help reduce your risk of heart disease. Saturated fat can raise your blood cholesterol levels and promote heart disease. Saturated fat is often solid at room temperature such as lard, solid vegetable shortening and butter. Fatty meats, high fat dairy products and tropical oils also contain significant amounts of saturated fat. Leading health organizations recommend that you eat no more than 30% or your daily caloric intake. |
Looking for Fiber?
Try one of these Sonma Taco Shop Items
|
Menu # |
Menu Item |
Grams Dietary Fiber |
|
|
59 |
9 oz Fish Taco |
9.3 |
|
|
62 |
24.5 oz Fish Plate |
10.6 |
|
|
26 |
18.5 oz Vegetable Tostada |
9 |
|
|
55 |
20.5 oz McDougall Steamed Vegetabable Hot Plate |
12 |
|
|
57 |
17.5 oz McDougall Vegetable Enchilada |
7.9 |
|
|
58 |
22.5 oz McDougall macho Vegetable Chimichanga |
7.4 |
The dietary fiber content of all Sonoma Taco Shop menu items is available
on our nutritional info page or our brouchures.
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