Counting fat and calories can be a critical part of controlling your weight. It may seem daunting to count your fat and calorie intake, but it is not difficult. It is worth the effort to learn how to count fat and calories so that you know exactly how much you are eating. This helps you monitor your diet more closely for better results.
Step 1
Step 1
Read the grams of fat per serving from each nutrition label, and write down each number.
Step 2
For each food, multiply the grams of fat per serving by the number of servings you ate of that food. Write down these numbers.
Step 3
Use your calculator to add up the numbers from Step 2. This is the total number of grams of fat that you ate.
Step 4
Read the calories per serving from each nutrition label, and write down each number.
Step 5
For each food, multiply the calories per serving by the number of servings you ate of that food. Write down these numbers.
Step 6
Use your calculator to add up the numbers from Step 5. This is the total number of calories that you ate.
Tips and Warnings
- Some foods do not have nutrition labels. Fresh foods like meat and produce, or restaurant foods, might not have nutrition labels. Usually, you can find their fat and calorie counts online.
- The fat and calories that you read from the nutrition label are for exactly one serving size of that food. If you eat a different portion of that food than the serving size on the label, you need to adjust the fat and calories. Do not confuse calories from fat with grams of fat. Every 1 gram of fat has 9 calories. Most nutrition labels display both of these numbers, so be sure to choose the one you want.
Things You'll Need
- Nutrition labels of all the foods you ate during the day
- Pencil
- Paper
- Calculator
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