How Can I Calculate Calories From Fat?

I know that only a certain amount of your calories should come from fat, but how do you calculate that percentage?
Brian

To calculate this, divide a food or drink's calories from fat by total calories (this information is on the product's food label) and then multiply by 100. For example, if a 300-calorie food has 60 calories from fat, divide 60 by 300 and then multiply by 100. That food has 20% of its calories from fat (60÷300=0.2 / 0.2x100=20).

  • Most kids and teens should get 25% to 35% of total calories each day from fat.
  • Toddlers ages 1 to 3 should get 30% to 40% of total calories from fat.
  • Healthy adults should get 20% to 35% of calories from mostly monounsaturated or polyunsaturated fats (from nuts and seeds and plant oils such as olive oil or canola oil, etc.).

Saturated fat and trans fat (for instance, from fatty meats or full-fat dairy products) can raise cholesterol and increase the risk of heart disease. Saturated fats should make up less than 10% of a person's daily total calories. Trans fats should be kept as low as possible.

Related Resources

  • United States Department of Health and Human Services
    The United States government's principal agency for protecting the health of all Americans and providing essential human services.
  • Academy of Nutrition and Dietetics
    Offering nutrition information, resources, and access to registered dietitians.
  • ChooseMyPlate.gov
    ChooseMyPlate.gov provides practical information on how to follow the U.S. government's Dietary Guidelines for Americans. It includes resources and tools to help families lead healthier lives.
  • U.S. Food and Drug Administration (FDA)
    The FDA protects public health through the control and supervision of food safety, tobacco products, dietary supplements, prescription and over-the-counter medications, vaccines, and much more.