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How to Calculate Percent of Calories From Protein in Your Diet

by
author image Stephanie Crumley Hill
Stephanie Crumley Hill is a childbirth educator who for more than 20 years has written professionally about pregnancy, family and a variety of health and medical topics. A former print magazine editor, her insurance articles for “Resource” magazine garnered numerous awards. She holds a Bachelor of Arts in English from the University of Georgia.
How to Calculate Percent of Calories From Protein in Your Diet
A grilled chicken salad. Photo Credit Igor Sinkov/iStock/Getty Images

Protein is an important part of any healthy diet. If you are on a low carb diet, a larger percentage of your calories should be coming from protein sources than if you are following a low fat diet. Calculating the percent of calories from protein in your daily diet is simple, requiring only some record keeping and basic math skills.

Step 1

Keep a daily food diary, recording everything you eat and drink. Record what you consumed, the amount you consumed, the total number of calories, and the number of calories that came from protein.

Step 2

If the nutritional information lists grams of protein rather than calories, determine the number of calories by multiplying the number of grams of protein by 4. Each gram of protein provides four calories. If a serving of food contains 6 grams of protein, it contains 24 protein calories.

Step 3

Total the number of calories you have consumed at the end of the day, along with the number of calories that came from protein.

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Step 4

Plug those numbers into a percentage calculator (see Resources) or do the math manually: multiply the number of protein calories by 100, then divide that sum by the number of total calories. The result is the percentage of calories in your diet that day that came from protein. For example, if you ate a total of 2,000 calories and 700 of those calories came from protein, the resulting equation would be (700 x 100) divided by 2,000 = 35 percent of calories from protein.

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References

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