Convert calorie targets into grams of fat, protein and carbohydrates. For a 2,000 calorie diet and the desired 30/20/50 distribution, this amounts to 600 calories from fat, 400 from protein and 1,000 from carbohydrates. Each gram of fat contains 9 calories, so this amounts to approximately 67 grams of fat per day. read more
Write down the total grams of protein, carbohydrates and fat for the food you are eating, or keep track of the amounts for the entire day. Multiply the protein grams by 4. Divide the result by the total number of calories in the food. read more
A food with a high concentration of fat has more calories than a low-fat food; that's because dietary fat contains 9 calories per gram, while protein and carbohydrates provide 4 calories per gram. So, a baked potato might have only 150 calories, but adding high-fat toppings, such as butter, sour cream and bacon bits, can more than double the number of calories. read more