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# How Do I Calculate My Fat Intake?

Question: How Do I Calculate My Fat Intake?
Ideally we should consume no more than 30% of calories from fat, but how do we figure out this number?
Answer: Suppose you have a box of cookies with 6 grams of fat and 130 calories per serving:

1. Look for the number of calories from fat. You’ll find it on the nutrition facts label, but here’s how that number is calculated: Fat contains 9 calories per gram, so:
6 grams of fat x 9 = 54 calories from fat.
2. Divide fat calories by total calories, then multiply the result by 100.
3. So:
54 divided by 130 x 100 = 41.5 % calories from fat.

If we are monitoring our fat intake, we can exceed the 30% figure in some of our food choices so long as we try and compensate elsewhere, by picking a snack that is much lower in fat later—say, a piece of fruit or a fat-free yogurt.

Fiona Haynes

2. Food
3. Low Fat Cooking
4. Low Fat Basics
5. FAQs
6. Learn How to Calculate Your Fat Intake