The United States Department of Agriculture recommends that your caloric intake of fat should be no more than 35 percent of your total daily calories. This percentage is essential for maintaining good health and preventing illnesses caused by consuming too many fat calories. Keeping track of the percentage of fat in your diet allows you to meet the USDA dietary guidelines and remain healthy.
Calculate Fat Calories
Step 1
Record the grams of fat per serving. If the food has 15 grams of fat per serving, record 15.
Step 2
Write down the number of servings you have consumed. If you ate two servings, write "two servings."
Step 3
Multiply the number of servings by the number of fat grams.
Step 4
Multiply the number of fat grams by 9, the number of calories in one gram of fat, to calculate the number of fat calories consumed.
Calculate Fat Percentage
Step 1
Record the number of calories you consumed for the day.
Step 2
Add up all the fat calories you consumed that day.
Step 3
Divide the total fat calories by your total daily calories.
Step 4
Multiply the number calculated in Step 3 by 100 to get your total daily fat percentage.
Things You'll Need
- Pencil
- Paper
- Calculator
References
- Health.gov: USDA Dietary Guidelines for Americans
- "Personal Trainer Manual"; American Council on Exercise; 2008
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