According to the Centers for Disease Control and Prevention, eating more calories than you use leads to weight gain. To avoid this, you can count the calories in your foods so that you know exactly how many calories you are eating. Since calories come from fat, carbohydrate and protein, just add up the calories from each of those nutrients to get your total calorie value.
Step 1
Step 1
Read the number of grams of fat per serving from the nutrition label. Multiply that number by 9 and write it down.
Step 2
Read the number of grams of carbohydrates per serving from the nutrition label. Subtract the number of grams of fiber. Multiply that number by 4 and write it down.
Step 3
Read the number of grams of protein per serving from the nutrition label. Multiply that number by 4 and write it down.
Step 4
Add the numbers from Steps 1 through 3.
Step 5
Multiply your number from Step 4 by the number of servings you ate of that food. That is the total calories that you ate from that food.
Tips and Warnings
- If your food does not have a nutrition label, you can do a search online, or contact the company to ask for information.
- Alcohol has 7 calories per gram. If you are calculating calories of an alcoholic beverage, remember to add in the calories from alcohol.
Things You'll Need
- nutrition label
- pencil
- paper
- calculator
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